When you decide to dine out, you don’t want to just order something that tastes good. You also want it to be healthy and nutritious so that you don’t feel guilty afterward. After all, it is an occasion where you get to leave the house and socialize with people. So why not enjoy every moment of it? But at the same time, such occasions call for a bit of pre-planning so as not to sabotage your diet in any way. By taking stock of what constitutes a healthy meal beforehand, you can then make informed decisions on what to order when the time comes. To help you with this, here are some suggestions on foods that you must eat at Mexican or Chinese restaurants if you want to reduce the calories but increase the nutrition at the same.
Chicken Burrito
A burrito is probably
one of the most common dishes that you can find in a Mexican restaurant. But if
you’re watching your weight, you should try to avoid the deep-fried or the
meat-filled varieties as they are high in calories. Instead, go for a chicken
burrito. As with everything else in a Mexican restaurant, the main idea is to
have it steamed or baked. And that goes for the burrito as well. If you’re also
ordering a side of Mexican rice, make sure to mix it with the beans. This will
help reduce the high glycemic index of the rice and make it a healthier option.
For instance, a chicken burrito with rice and black beans has approximately 672
calories. But if you replace the rice with black beans, this reduces to 519
calories.
Tuna or Salmon Salad
Salads are a healthy
choice for almost any occasion. But at Mexican restaurants, you can make it
even healthier by asking for it in the form of tuna or salmon salad. This is
because such a salad is usually prepared with light ingredients like lemon
juice, vinegar, and mayonnaise. And since tuna and salmon are rich in omega-3
fatty acids, this makes the dish even more nutritious. As for the dressing,
choose the one that is vinegar-based as it is lower in fat and sodium. For
instance, a salmon salad with cilantro-lime dressing has approximately 456
calories. Compared to a chicken salad with lemon vinaigrette that has 497
calories, you can clearly see how this choice makes a lot of sense.
Steamed Rice
While most people
don’t actually pay attention to the type of rice they order, it is a very
important aspect of a Chinese meal. White rice is the most popular choice among
people who prefer Chinese food. However, you should avoid ordering white rice
as it is high in calories, has no fiber, and is not very nutritious either.
Instead, you should go for the healthier alternative of brown rice. This is
rich in fiber, B-vitamins, and minerals like manganese, magnesium, and iron.
You can easily identify brown rice from white rice as the former has a
nuttier taste and a darker color. A simple rule is to order steamed rice
instead of fried rice or crispy fried rice. You can also pair it with beans or
vegetables to make it even healthier. For instance, a serving of steamed rice
has about 136 calories compared to a serving of fried rice which has 290
calories.
Beans (especially black beans) and Veggies
As we’ve already
stated, Chinese food is rich in carbohydrates. However, if you go for the
healthier option of black beans, you can reduce the high glycemic index of the
meal. And the best part is that you can pair it with vegetables since they are
low in calories. So, you can enjoy the carbohydrates of the rice and the fiber
of the beans while getting the vitamins and minerals that come from vegetables.
For instance, if you pair black beans with mixed vegetables, it has
approximately 414 calories. Compared to a serving of mixed vegetables with rice
that has 522 calories, you can see how this is a much better choice.
Dessert: Fresh Fruit Bowl
Most people have the
misconception that desserts are unhealthy, which is not always true. So, if
you’re at a Chinese restaurant and don’t want to go for a sweet dish, you can
order a fruit bowl instead. A bowl of assorted fruits is a great source of
vitamins and minerals. It is low in calories, has no fat or cholesterol, and is
gluten-free as well. For instance, a fruit bowl has about 140 calories. This is
lower than mango pudding (288 calories) and mango sticky rice with fresh
coconut (433 calories). The only thing that you need to keep in mind is that
you should avoid fruits that are rich in sugar like watermelon, cantaloupe,
honeydew, and bananas. Instead, you should go for fruits that are rich in
fiber, vitamins, and minerals like apples, pears, and kiwis.
Conclusion
Mexican and Chinese
food are some of the most popular choices when it comes to eating at a
restaurant. But while they taste delicious, they don’t always provide you with
the nutrients you need. If you eat the wrong foods, you can end up consuming
more calories than you need and this can lead to weight gain. In this article,
we’ve highlighted some of the foods that you must eat at Mexican or Chinese
restaurants if you want to reduce the calories but increase your nutrition at the
same time. These include chicken burrito, tuna or salmon salad, steamed rice,
black beans, and a fresh fruit bowl. By taking these healthy options into
consideration, you can enjoy the delicious flavors of Mexican and Chinese food
without worrying about your diet.