Let’s Take a Global
Food Tour
Select your cuisine of choice:
East Asian
If you enjoy East Asian cuisine – delicious dumplings, stir-fried vegetables, savoury soups, barbequed meats and so on – these tips can help you modify your meal planning for healthier eating.
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Fibre-rich foods
- Vegetables
(mushroom, bok choy, gai lan, broccoli, corn, lotus root, sweet potato, taro, water chestnut, squash, snow pea, baby corn) - Fruits
(apple, banana, durian, berries, mandarin, grapes, guava, longan, lychee, mango, melon, persimmon, pear) - Grains
(rice and noodles made from whole grain, whole wheat or brown rice) - Legumes
(dried mung beans, adzuki beans, kidney beans, black eyed peas, lentils, peas, soybeans [edamame]) - Nuts and seeds
(almonds, cashews, peanuts, walnuts, sesame seeds)
Lean animal proteins
Fish, lean meats, skinless poultry
Vegetable proteins
Tofu, tempeh, seitan, legumes
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Sugary + high-fat items
- Sweets
(jam, sugar, honey) - Desserts
(sesame pastry, sweet buns, egg tarts, glutinous rice balls, ice cream – green tea, red bean, sesame) - Deep fried foods
(egg rolls, spring rolls, fried wontons, fried fish, fried noodles) - Deep fried snacks
(shrimp chips, wasabi peas) - Sweet sauces
(honey garlic, sweet & sour plum sauce) - Sweetened mung bean soup and red bean soup
High-sodium sauces
- Soy sauce, miso paste/soybean paste, fish sauce/fish paste, teriyaki sauce, oyster sauce, hoisin sauce, black bean sauce
Sample East Asian Dinner
Portion
¼ Plate grains & starches
½ Plate vegetables
¼ Plate protein
Meal idea
• Brown rice – ½ cup
• Bok choy + mushrooms – 1 cup
• Mapo tofu*– ½ cup
*This dish (with main ingredients being firm tofu and ground pork loin)
contains soy sauce and oyster sauce. Try to find reduced
sodium varieties.
Round out your meal with…
• Dragon fruit – ½ of fruit
Portion
Meal idea
*This dish (with main ingredients being firm tofu and ground pork loin) contains soy sauce and oyster sauce. Try to find reduced sodium varieties.
Adapted from EatRight Ontario, 2012.
South Asian
If you enjoy South Asian cuisine – spicy curries, rich rice dishes, stewed meats and so on – these tips can help you modify your meal planning for healthier eating.
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Fibre-rich foods
- Vegetables
(snake gourd, plantain, cauliflower, spinach, corn, sweet potato, green bean, broccoli, mustard green, carrot) - Fruits
(plantain, apple, banana, berries, mango, papaya, pineapple, guava, melon, pomegranate) - Grains
(use whole grain wheat, besan, brown rice, millet or sorghum to make roti, dosa, adai, appam, puttu, upma, venpongal) - Legumes
(lentils, dried beans and peas) - Nuts and seeds
(almonds, cashews, pistachios)
Lean animal proteins
Fish, lean meats, skinless poultry,
low-fat cheese, paneer, eggs
Vegetable proteins
Tofu, dhal
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Sugary + high-fat items
- Sweets
(jam, sugar, jaggery, honey) - Desserts
(ladoo, jalebi, halwa, adhirasam, gulab jamoon, and so on) - Deep fried foods
(pakora, bhaji, medu vada) - Chips
(banana, plantain, potato, jackfruit, tapioca)
- Saturated fats
(ghee, butter, cream, lard, shortening, coconut oil) - Payasam
- Coconut
- Murukku and papadums
- Samosa
Sample South Asian Dinner
Portion
¼ Plate grains & starches
½ Plate vegetables
¼ Plate protein
Meal idea
• Rice (basmati or brown) – ½ cup
OR
• Roti – ½ piece
• Tomato salad (with cucumber + mint + chickpeas + onion) – as much as you want
• Saag* with tofu – 1 cup
• Dhal – ½ cup
*This dish combines different greens (e.g., spinach,
mustard greens, collard greens, etc.) with garlic, peppers
and spices; it can be prepared in a variety of ways.
Round out your meal with…
• Melon – ½ cup
Portion
Meal idea
OR
• Roti – ½ piece
• Dhal – ½ cup
*This dish combines different greens (e.g., spinach, mustard greens, collard greens, etc.) with garlic, peppers and spices; it can be prepared in a variety of ways.
Adapted from Diabetes Canada, 2018 & EatRight Ontario, 2012.
Mediterranean
If you enjoy Mediterranean cuisine – beautiful breads, tangy tomatoes, fresh seafood, meaty olives and so on – these tips can help you modify your meal planning for healthier eating.
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Fibre-rich foods
- Vegetables
(tomato, pepper, spinach, broccoli, asparagus, onion, olive, eggplant, zucchini, cucumber) - Fruits
(citrus, grapes, fig, pomegranate, date, apricot) - Grains
(whole wheat bread, whole wheat pasta, oats, barley, couscous, brown rice) - Legumes
(chickpeas, peas, lentils, cannellini beans) - Nuts and seeds
(almonds, pistachios, hazelnuts)
Lean animal proteins
- Fish (tuna, salmon, mackerel, herring, sardines), chicken, turkey, rabbit, eggs
Healthy fats
- Olive oil, olive oil margarine
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Sugary + high-fat items
- Sweets
(candies, pastries, desserts and sweetened pop and/or juice) - Refined carbohydrates
(white flour-based bread, pizza dough, pasta) - High-sodium antipasto foods
(cured meats, cheeses, marinated vegetables, and so on) - Red meat
- Breaded, deep fried meat/fish
- Breaded, deep fried vegetable dishes
- Creamy sauces
Sample Mediterranean Dinner
Portion
¼ Plate grains & starches
½ Plate vegetables
¼ Plate protein
Meal idea
• Whole wheat couscous salad (add vegetables of your choice, with olive oil and vinegar) – up to 1 cup
• Steamed broccoli – as much as you want
• Salmon* (baked) – 2 ½ ounces
*Season with dill, sea salt, garlic, pepper, and garnish
with a slice of lemon.
Round out your meal with…
• Orange – 1 medium
Portion
Meal idea
*Season with dill, sea salt, garlic, pepper, and garnish with a slice of lemon.
Adapted from Dietitians of Canada, 2017.
Caribbean & African
If you enjoy Caribbean & African cuisine – spicy stews, rich curries, marinated meats, succulent fruit and so on – these tips can help you modify your meal planning for healthier eating.
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Fibre-rich foods
- Vegetables
(okra, eggplant, carrot, broccoli, leafy greens such as callaloo, kale, collards, spinach, Swiss chard) - Fruits
(guava, sapodilla, pomegranate, orange, mango, banana, papaya, pineapple, apple, melon, berries) - Grains
(oats, millet, teff, barley, brown rice, maize, whole wheat) - Legumes
(kidney beans, lentils, pigeon peas, chickpeas, cowpeas) - Nuts and seeds
(almonds, walnuts, peanuts, flax seeds and cashews)
Lean animal proteins
- Fresh fish, skinless poultry, low-fat milk products
Healthy fats
- Oils (olive, canola, sunflower), nuts and seeds, avocado, oily fish
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Sugary + high-fat items
- Sweets
(fruit juice and nectars, jam, candy, pop, baked goods such as pastries, tarts) - Fried snack foods
(plantain chips, mandazi, vetkoek, puff puff, dumplings) - Saturated fats
(butter, lard, shortening, palm oil, coconut oil) - High-fat meats
(chicken wings, sausage, spareribs, chicken, cow or pig feet, cow tongue, pig or ox tail)
Sample Caribbean & African Dinner
Portion
¼ Plate grains & starches
½ Plate vegetables
¼ Plate protein
Meal idea
• Small, whole grain roll
• Collard greens – 1 cup
• Roasted (jerk) chicken* – 2½ ounces
*Season with jerk marinade – combo of green onion, scotch
bonnet pepper, water, garlic, lime juice, ginger, allspice, thyme,
salt, cinnamon, black pepper and nutmeg – or whichever
flavours you prefer.
Round out your meal with…
• Mango – ½ cup
Portion
Meal idea
*Season with jerk marinade – combo of green onion, scotch bonnet pepper, water, garlic, lime juice, ginger, allspice, thyme, salt, cinnamon, black pepper and nutmeg – or whichever flavours you prefer.
Adapted from Dietitians of Canada, 2018.
Latin American
If you enjoy Latin American cuisine – fiery salsas, fragrant fish, hearty bean stews and so on – these tips can help you modify your meal planning for healthier eating.
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Fibre-rich foods
- Vegetables
(Swiss chard, spinach, cabbage, auyama [pumpkin], nopal [cactus pad], artichoke, peppers, zucchini, tomatillo, broccoli, cassava, corn, plantain, sweet potato, yam, winter squash, carrot, cauliflower) - Fruits
(fig, mango, papaya, orange, cherimoya, prickly pear, guava, banana, soursop, dragon fruit, apple, melon, berries) - Grains
(whole wheat, maize, oats, quinoa, tapioca, mote, barley, brown rice) - Legumes
(pinto beans, black beans, chickpeas, lentils) - Nuts and seeds
(Brazil nuts, almonds, peanuts, pistachios, cashews)
Lean animal proteins
- Fresh fish, skinless poultry, low-fat milk products
Healthy fats
- Oils (olive, canola, sunflower), nuts and seeds, avocado, oily fish
Choose Less
Sugary + high-fat items
- Sweets
(jam, dulce de leche [caramel] candy, baked goods, pop) - Deep fried foods
(fritters, fried tortillas, churros, pork skins, dumplings, beef or chicken turnovers, plantain chips) - Saturated fats
(butter, lard, shortening, palm oil, coconut oil) - Refined flour*
(arepas, empanadas, tamales, tortillas)
Sample Latin American Dinner
Portion
¼ Plate grains & starches
½ Plate vegetables
¼ Plate protein
Meal idea
• Rice (brown) – ½ cup
• Swiss chard (sauté in olive oil with your choice of seasoning – 1 cup
• Chicken* – 2 ½ ounces
*Arroz con pollo – cook rice and chicken in a tomato-based
stock, with onion and garlic.
Round out your meal with…
• Prickly pear – ½ of fruit
Portion
Meal idea
*Arroz con pollo – cook rice and chicken in a tomato-based stock, with onion and garlic.
Adapted from Dietitians of Canada, 2018.
Friendly Tip:
Do you typically eat classic North American dishes? Try experimenting with International Eats.
