EATING 101

EATING 101
RU DINING HEALTHY?
A WEEKLY NEWSLETTER BROUGHT TO YOU BY THE RU HEALTHY DINING TEAM
A Joint Program Between RU Dining Services and the Department of Nutritional Sciences
Be Seen With a New Cuisine
Do you have a curious palate that is ready to taste something new? If so, take your taste buds on a trip around
the world by exploring the various flavors, textures, and aromas of ethnic foods. Put your next order of burgers and fries
on hold and reap the benefits of the following ethnic cuisines.
Italian: Italian food has deep roots in America. Pasta, pizza and breads are common staples that have been integrated
into American cuisine. Italian dishes often provide a boost of energy as many dishes contain carbohydrates. For a
healthy spin, try whole-wheat pasta with a light tomato based sauce or pizza topped with fiber rich vegetables. Bon
Appétit!
Indian: This cuisine offers hot and spicy dishes along with many herb-flavored vegetarian varieties. Some common
spices include curry, cumin, and cardamom. A tender chicken dish called Tandoori Tikka Masala is served in a rich and
creamy sauce and often consumed with rice, a flat dipping bread called naan, and thin tortilla-shaped bread called roti.
A popular vegetarian option available in the dining hall is samosa, a pastry stuffed with potatoes, vegetables, and spices.
Japanese: Sushi is a popular Japanese staple, which has become increasingly popular in America. Sushi
provides an excellent source of protein from fish, tofu, egg, or seafood fillings. Steaming is a popular
Japanese cooking technique, which is a lower fat alternative to frying. Sushi is now available daily in all
dining halls.
Chinese: Chinese cuisine has many regional roots that use a wide variety of cooking techniques, such as stir frying,
simmering, steaming, and deep frying. A variety of proteins are integrated in Chinese cooking, including pork, beef,
chicken, and seafood. Remember to ask for steamed veggies as a healthy side dish!
Middle Eastern: Spices are essential components in many Middle Eastern dishes. Olive oil is also included
in a majority of food preparations. Grilling is a common cooking method that adds to the enticing
flavors in this cuisine. Try hummus, a mixture of lemon juice, garlic, tahini, and chickpeas offered in the
dining hall. It is a delicious accompaniment to sandwiches or eaten with whole wheat pita or fresh
vegetables as a healthy snack.
Mexican: Varied spices such as chili powder, oregano, and chipotle seasoning are often used in Mexican dishes and can
add a great mix of flavor without added calories. Make a healthy modification to your Mexican adventure by asking for
whole wheat tortillas, brown rice, and a small amount of cheese.
Try a new taste from a different place!
Revised By: Miranda Schlitt
Reviewed By: John Worobey Ph.D- Dept. of Nutritional Sciences
References: Factors Influencing the Dining Habits of Japanese and Chinese Immigrants. Available at
http://www.academia.edu/1130990/Factors_Influencing_the_Dining_Habits_of_Japanese_and_Chinese_Migrants_at_a_British_Columbia_Salmon_
Cannery. Accessed on March 3, 2015. Cultural Diversity: Eating in America, Middle Eastern. Available at: http://ohioline.osu.edu/hygfact/5000/pdf/5256.pdf. Accessed on March 3, 2015. Mexican Cuisine. Available at:
http://www.princeton.edu/~achaney/tmve/wiki100k/docs/Mexican_cuisine.html. Accessed on March 3, 2015.
Questions? Post on our Facebook (RU Healthy Dining Team), Twitter (@RUHDT), Instagram (@RU_HDT) or e-mail us at
[email protected]. Our mission is to educate students about nutrition and encourage them to make healthier food and lifestyle choices. For
more info, nutrient analysis and past newsletters visit our web page at http://food.rutgers.edu or visit our blog at http://ruhdt.wordpress.com