CNN's 10 Healthiest Ethnic Cuisines

CNN has posted an article about the 10 Healthiest Ethnic Cuisines!

What are YOU making tonight?!

1. Greek
{dark leafy veggies, fresh fruit, high-fiber beans, lentils, grains, olive oil, and omega-3-rich fish}
*In fact, eating a traditional Mediterranean-style diet is associated with a 25 percent reduced risk of death from heart disease and cancer, according to Harvard University research. And people lose more weight and feel more satisfied on this type of diet, which is rich in healthy fats, than on a traditional low-fat diet, another Harvard study suggests.
*"The Greeks often share small plates of food called meze," she says, having just a bite of meat along with low-cal, healthy Greek staples like fresh seafood, slowly digested carbs (beans, eggplant, or whole-grain breads), and small portions of olives and nuts.
Danger zone: Unless you make it yourself and go light on the butter, the classic spinach pie (spanakopita) can be as calorie- and fat-laden as a bacon cheeseburger.

2. California Fresh
{seasonal, local foods that are simply prepared; disease-fighting, naturally low-cal, nutrient-rich fruits and vegetables from a local farmers' market or farm}
*"Foods grown locally are going to taste better and may have more nutrients," she explains, while produce that's shipped cross-country after being harvested can lose vitamin C and folate, not to mention flavor.
Danger zone: Relying on high-fat cheese to flavor veggie-based dishes is not a waist-friendly move, Largeman-Roth warns.

3. Vietnamese
{Fresh herbs, lots of vegetables and seafood, and cooking techniques that use water or broth instead of oils; cilantro, mint, Thai basil, star anise, and red chili}
*"This cuisine, prepared the traditional way, relies less on frying and heavy coconut-based sauces for flavor and more on herbs, which makes it lower in calories," Largeman-Roth explains.
Danger zone: If you're watching your weight, avoid the fatty short ribs on many Vietnamese menus.

4. Japanese
{antioxidant-rich yams and green tea; cruciferous, calcium-rich veggies like bok choy; iodine-rich seaweed (good for your thyroid); omega-3-rich seafood; shiitake mushrooms (a source of iron, potassium, zinc, copper, and folate); and whole-soy foods. }
*They also practice Hara Hachi Bu, which means "eat until you are eight parts (or 80 percent) full," she says. These simple diet rules may be why people in Japan are far less likely than Americans to get breast or colon cancer.
Danger zone: White rice can cause a spike in blood sugar, so ask for brown rice, rich in fat-burning resistant starch (RS).

5. Indian
{aromatic spices, such as turmeric, ginger, red chilies, and garam masala (a mixture of cumin, cardamom, black pepper, cinnamon, coriander, and other spices)}
*These distinctive flavors do more than perk up your favorite curry: They may actually protect against some cancers. And turmeric and ginger help fight Alzheimer's, according to recent studies. Researchers point to the fact that rates of Alzheimer's in India are four times lower than in America, perhaps because people there typically eat 100 to 200 milligrams of curry everyday.
Danger zone: Avoid anything fried, like samosas (pastry puffs) as well as heavy curries made with lots of cream and butter.

6. Italian
{tomatoes, olive oil, garlic, oregano, parsley, and basil; Notice that melted cheese isn't on that list of power Italian staples: Italians typically use Parmesan or another hard cheese instead, grated in small amounts for a big flavor boost.}
*The Italian tradition of enjoying a leisurely meal is good for digestion.
*"Studies have shown that the lycopene in tomatoes may help protect women from breast cancer," Miller says.
Danger zone: Americanized dishes like double-cheese pizza or gooey lasagna tend to be loaded with fat and calories, Largeman-Roth says.

7. Spanish
{fresh seafood, vegetables, and olive oil}
*tapas (small plates of food): "I love the idea of being able to sample little portions of tasty, healthful foods and making a dinner of it," Largeman-Roth says.
Danger zone: Avoid fatty sausages and fried items, which can show up on tapas menus in the United States.

8. Mexican
{beans, soups, and tomato-based sauces}
Danger zone: It can be easy to overeat rich queso dip; keep fat and calories in check by portioning a little out of the dip bowl.

9. South American
{fresh fruits and vegetables (including legumes) along with high-protein grains like quinoa}
Danger zone: Brazilian or Argentine restaurants often have fried items like sausage, yams, and bananas. If you're trying to lose pounds, steer clear or split an order with the table.

10. Thai
{shrimp, coriander, lemongrass, ginger, and other herbs and spices}
*Ginger aids in digestion, turmeric is an anti-inflammatory, and lemongrass has long been used in Asian medicine to help treat colds and ease tummy troubles.
Danger zone: When you're eating out, avoid soups with coconut milk because they're high in saturated fat (and calories).

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