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Eating Healthy With Ethnic Food

Food Fitness to Nourish Your Body

The new National Heart, Lung, and Blood Institute Obesity Guidelines recommend trying different ethnic cuisines to give yourself a taste treat while counting calories and fat.

In addition to introducing new tastes to your diet meals, many ethnic cuisines offer lots of low fat, low calorie choices.

So if you want to eat healthy and still have lots of different choices, take a taste adventure with ethnic foods.

Following is a sample of healthy food choices (lower in calories and fat) and terms to look for when making your selection:

Chinese Food

Chinese Food

  • Steamed
  • Jum (poached)
  • Kow (roasted)
  • Shu (barbecued)
  • Steamed rice
  • Dishes without MSG added

Italian Food

Italian Food Pyramid

  • Red sauces
  • Primavera (no cream)
  • Piccata (lemon)
  • Sun-dried tomatoes
  • Crushed tomatoes
  • Lightly sauteed
  • Grilled
  • Tomato sauce
  • Tomato based spaghetti sauces (no meat)

Mexican Food

Mexican Waiter

  • Spicy chicken
  • Rice and black beans
  • Salsa or Picante
  • Soft corn tortillas
  • Burritos
  • Quesadillas


Grab a PDF with sample menus for reduced calorie Traditional American Cuisine, Asian American Cuisine, Southern Cuisine and Mexican American Cuisine.

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.