If you want to mix it up during Ramadan and sample the cuisine from other countries, you can still add some excitement while making sure your food is healthy. This information comes straight from The Mayo Clinic.
Chinese: Staying healthy while eating Chinese food comes down to focusing on stir fried or steamed food. Stir fried or steamed vegetables retain their nutrients without adding too much oil or sauce. Steamed rice is a good side dish. Avoid anything fried or fatty, and make sure you request low sodium soy sauce!
Japanese: Soba or udon noodles are an excellent bet, as is sushi. Chicken teriyaki and steamed dumplings are also great tasting healthy dishes. Avoid tempura, which is deep fried and very unhealthy.
Italian: If you’re going to have pasta, a tomato sauce or preparation primavera style (with vegetables) are your best choices. Avoid cheese-filled ravioli or cream sauces like alfredo.
Mexican: Choose soft corn tortillas over hard ones. Rice and beans, especially black beans, are also very healthy, as are fresh salsas, which add a kick to the meal without taking away from its healthfulness.
Greek: Greek salads or chicken kabobs are low in fat and high in nutrients. Rich desserts like baklava can be dangerous for your diet.
It’s still possible to eat healthy both during Ramadan and the rest of the year while sticking to a healthy diet, regardless of which cuisine you choose. For more information on ethnic foods and nutrition information, contact Compassionate Care Network’s Weight Management Program at our Facebook page or 773-775-3600. Many traditional South Asian and Arabic foods that we love do not have nutrition content readily available for specific dishes. CCN’s team of nutrition and health experts have created a book of healthy ethnic recipes with nutritional details and calorie amounts so you can eat tasty ethnic meals while making conscious healthy decisions.
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