Lean Choice Planner

Dining Out

Healthy Multicultural Dining Out

Best cooked by steaming, boiling, poaching, roasting, barbecuing, stir-frying, grilling, baking.

Chinese
Protein - chicken without skin, lean beef, fresh fish fillets, shrimp, scallops, bean curd (tofu).
Carbohydrates - steamed rice, Chinese vegetables, broccoli, mushroom, onion, cabbage, snow peas, scallions, bamboo shoots, water chestnuts, asparagus, lychee fruit. Ask for dishes without added MSG.
Garnishes - Oyster sauce (made from seafood), hot and spicy tomato sauce, sweet and sour, hot mustard, reduced sodium soy sauce, hoison sauce.

French
Protein - Chicken without skin, fish, shrimps, scallops, steamed mussels (without sauces).
Carbohydrates - crusty bread without butter, rice and noodles without cream or butter or other fat, dinner salad with vinegar or lemon juice dressing (or other reduced fat dressing), fresh fruit.

Italian
Protein - fish, fish marinara lightly sauteed with onions
Carbohydrates - artichoke hearts, sundried tomatoes, peppers and mushrooms, shallots, florentine (spinach), manzunne (eggplant).
Garnishes - red sauces, spicy marinara, light red sauce or light red or white sauce, primavera (no cream sauce), lemon sauce, capers, herbs and spices, garlic and oregano, crushed tomatoes and spices.

Middle Eastern
Protein - Spiced ground meat, mashed chickpeas, fava beans, rice and bulgor (cracked wheat), couscous (grain).
Carbohydrates - smoked eggplant, tomatoes, onions, green peppers and cucumbers, fresh fruit.
Garnishes - Lemon dressing, lemon juice, Middle Eastern spices, herbs, garlic sauce, basted with tomato sauce, chopped parsley.

Japanese
Protein - Chicken, fish, shrimp, tofu, bean curd.
Carbohydrates - House salad with fresh ginger and cellophane (clear rice), noodles, rice, rabemono, menrui or soba noodles, ya kimono (broiled), grilled vegetables.

Indian
Protein - Chicken, beef, lamb, shrimp, lentils, chick beans, garbanzo beans, beans, chickpeas, basmati rice.
Carbohydrates - green vegetables, onions, tomatoes, peppers, mushrooms, spinach, baked leavened bread, dried fruits, potatoes, malta peas.
Garnishes - yoghurt, masala, tandoori, paneer, curry, spice marinades.

Mexican
Protein - shredded spicy chicken, fish (ceviche fish marinated in lime juice and spices), rice and black beans.
Carbohydrates - shredded lettuce, diced tomatoes and onions, corn or wheat flour (soft) tortilla.
Garnishes - salsa, salsa verde, enchilada sauce, picante sauce, chilli vegetarian tomato sauce.

Thai
Protein - fish, beef, lamb
Carbohydrates - Napa, bamboo shoots, black mushrooms, mixed vegetables, scallions, onions.
Garnishes - basil sauce, basil or sweet basil leaves, lime juice or lime sauce, chilli sauce or crushed dried chilli flakes, Thai spices, fish sauce, hot sauce.

Steak Houses
Protein - filet mignon, round and flank steaks (no more than 200gms), seafood dishes.
Carbohydrate - baked potato without butter margarine or sour cream. Try low-fat yoghurt or mustard, green salad with reduced fat dressing, steamed vegetables without butter or margarine - try lemon juice or herbs.

Fast Food
- Grilled chicken breast sandwich without mayonnaise (ie grilled McChicken)
- Single hamburger without cheese
- Grilled chicken salad with reduced fat dressing
- Garden salad with reduced fat dressing
- Doner Kebab with lowfat yoghurt sauce and chilli or mustard
- Lowfat or nonfat yoghurt

Deli/Sandwich Shop
- Fresh sliced vegetables, chicken, lean meat in pita, wholegrain breads with low-fat dressing, yoghurt or mustard.
- Shredded chicken, chicken

Comparisons Of Fast Food Outlets