Dining healthy in Taiwan

By Mark Payne Translated by Iva Huang

Did you know that in the some lunch boxes contain 900 calories bursting in between those two little rubber bands?

Dieting is all the rage in Taiwan; topics like weight, calories, exercise and dining out are now as common as eating moon cakes during Mid-Autumn Festival.

Chang Chin-jen, president of the Taiwan Medical Association for the Study of Obesity, estimates that there are 1.1 million people in the country who have weight problems, according to a September, 2004 article in the Taipei Times. Although that number seems surprisingly high, it is true that most residents of Taiwan aren't getting any skinnier.

Unfortunately, many diet plans propose buying into the over-the-counter "miracle pills" that supposedly reduce your weight by several kilograms a week. But losing weight permanently takes more than a diet pill. Some people need a complete food and diet makeover.

The Devil is in the Details
Taiwan has an abundance of fresh, healthy foods that lend themselves to a low-calorie lifestyle. Moreover, the general diet is still relatively free from processed foods. But the cooking method is usually where the calorie count soars, as the majority of restaurant food is prepared in a frying pan or a wok.

Bernard Lee, who teaches Western cooking at Shih Jian University, thinks that most Taiwanese food is too oily. An accomplished chef, Professor Lee rarely eats out, preferring to cook his own meals. Since fried foods contain a generous amount of oil or lard, these entrees are full of fat and calories. Just one tablespoon of vegetable oil has 120 calories and 12 grams of fat. Besides being highly caloric, a diet high in vegetable oil and other saturated fats may clog your arteries and significantly increases your risk of heart disease.

Additives like MSG and salt are also dangerous to your health. The latest recommended intake of sodium (set by the National Academy of Sciences) is only 1,500 mg a day. One tablespoon of soy sauce contains almost 1,000 mg of sodium, so you've

consumed your daily limit in just two tablespoons! Eating too much sodium raises blood pressure, which increases the risk of heart attack and stroke.
He Who Eats Many Calories Will Have Big Belly
Additives aside, some Taiwanese foods should be avoided simply because they're downright fattening. And the majority of those foods are fried. Fried dumplings (jaudzi), although delicious and traditional, are calorie traps. These small, pork-filled bundles pack anywhere from 50 to 150 calories each. If you're like most people, you can put away a minimum of 10 dumplings at a meal. Before you know it, you've eaten 1,000 calories, and that's not including the dipping sauce! If you do enjoy jaudzi, order it steamed and limit yourself to only a few. And forget about those all-you-can-eat dim sum restaurants. Fried dim sum is the evil twin to fried jaudzi.
Hot pot can also be a caloric nightmare, contrary to popular thought. Oil is added to the broth, and many of the tofu selections are deep-fried and full of fat. Certain varieties of hot pot combined with dipping sauces can pack up to 2,000 calories! Then there's the ever-popular "bien dang" lunch box that is quick, cheap, and tasty. But did you know that in the some lunch boxes contain 900 calories bursting in between those two little rubber bands?

Although Professor Lee might shun bien dangs, the vast majority of college students won't. "Sure, I am concerned about calories," a petite Chinese girl informed me. "But I really like fried food." As I observed Shih Jian students downing plates of fried noodles and fried rice during lunchtime, I asked them about their daily food choices. All of the students admitted to enjoying greasy food on a regular basis. And since college students are on a tight budget, few of them will opt for a pricey salad or fresh sushi. .

So, what's a dieter to do? Well, if you don't have the metabolism of a teenager anymore, you need some practical advice about staying trim and fit in a country that thrives on fried food. Instead of swearing off fast food forever, here are some suggestions from professional chefs, nutritionists, a registered nurse, and expats who have lived in Taiwan for years.

Tips from the Pros:
1. Avoid fried foods.
Obvious, but many people overlook the fact that fried vegetables contain unnecessary calories. Ask to have your vegetables boiled in water instead of fried. The chef may look at you a little funny, but he'll get over it. Ask the chef to prepare your dishes with less oil. If your vegetables look like they're

sitting in an oil slick, blot them with a napkin. It's amazing how many calories you can wipe away when no one's looking! Finally, scour the menu to find food that is boiled, steamed or grilled, instead of fried.

2. Find healthy dining spots.
Try the food courts in department stores or at the Taipei 101 mall. From sushi to sub sandwiches to smoothies, healthy food abounds. If you do frequent a "lunchbox" restaurant, choose one that offers a variety of vegetable and lean protein options. Stay away from fast food chains and try a vegetarian restaurant instead.

3. Watch your portion sizes.
Most people feel ripped off if they pay a lot of money for food and then walk away hungry. Because of this, Western portion sizes are huge, making it easier to overeat. Although portion sizes of Taiwanese food tend to be smaller, all-you-can-eat buffets create a dieting dilemma; hungry patrons get to pig-out on all kinds of fattening foods. Eating buffet-style on a regular basis will likely result in weight gain, not loss.

4. Avoid highly-caloric beverages.
Although fruit smoothies are arguably healthy, most of the sweetened teas and beverages won't help you lose weight. A Strawberries & Cream Frappuccino at Starbucks has 580 calories and 17 grams of fat; that's more calories than you'lll find in a Big Mac! Sweetened teas are no better. A pearl milk tea packs upwards of 600 calories; those little tapioca balls are pure starch. Unless you have a very high metabolism, you probably can't afford to drink hundreds of extra calories every day. Stick to unsweetened teas or small amounts of pure fruit juice, and ask for skim milk when ordering flavored coffee drinks. (As a rule of thumb, always assume that the milk used in teas or coffee is whole milk).

5. Make dining out the exception, not the rule.
"There's so much fabulous food here," says well-known food writer and stylist, Shirlee Posner. "It's not one meal that's going to make you fat." But eating out every day will likely widen your waistband and put a dent in your wallet. If you do have to eat out, keep it simple; order a few dishes and share them with others. Eat until you're 70 percent full, Professor Lee recommends.

Do your own shopping and cooking! I know, I know, you're too tired to cook when you get home from work. But if you're concerned about your health and diet, you can probably save yourself hundreds of calories by simply preparing the food yourself. Between Jason's Market, Tesco, Costco, RT Mart, Carrefour, and several organic grocery stores, you can find almost anything! Stock up on chicken breast, fresh fish, fruits and vegetables, whole grains, and low-fat dairy products. Cooking meals at home may take extra time, but there's something satisfying about creating food that is both healthy and delicious. If you lack culinary skills, take a class from the Community Center or buy a good cookbook from the Page One bookstore.