To further the discussion around cultural foods in the last post, here are some suggestions to healthify and embrace the diet that is unique to your background and tradition.
- Start by choosing to reject others’ evaluation of your food. Growing up, I heard so many negative comments about Asian food from people who didn’t understand the breath of the cuisine. I constantly heard that Chinese food was greasy and people evaluated Korean food as heavily meat-based because they visited a Korean BBQ.
- Eat your favorite foods in moderation. A serving of rice is ½ cup. Measure that out and see how that looks so you can eyeball. Plates and bowls can hold deceptively large amounts of food. Enjoy deep fried foods on an occasion, instead of a daily basis.
- Find other cooking methods such as saute, steaming, etc. to reduce calories. Substitute ingredients when possible to increase the nutritional value of the meal.
- Focus on vegetables One of the joys of ethnic cuisine is the focus on vegetables. By eating more produce you are already making the meal healthier. Also, focus on healthier alternatives such as tofu and tempeh to make a meal healthier. Many ethnic cuisines already focus on plant-based protein, including the humble but nutrient-packed bean and lentils.
- If the nutritionist you are speaking to is unfamiliar with your way of eating, seek someone who will better support you. The main thing is to look for someone open minded who makes you feel comfortable.
I will never be able to fully embrace brown rice over white, because it changes the flavor composition of a typical Asian meal. We want cooking and eating to be joyful.
Everyone should feel proud of this intimate part of your lives. Let’s embrace the beautiful diversity we have in our global diets and learn from every culture-the best practices and riches they bring to our kitchen table.
