Page 177 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 5
Appendices

Food Selections

Food Groups Avoid Eating Eat Moderate Amount
Grains • instant noodles, shrimp roe • rice, rice vermicelli, macaroni,
noodles, saltines, salty meat oatmeal.
pies • white bread, wheat bread
Vegetables • preserved vegetables: pickled • fresh vegetables
mustard-greens and roots,
pickled cabbages, sweet and
sour pickled vegetables.
Fruits • preserved dried fruits: salted • fresh fruits, fresh fruit juices
plums, preserved tangerine • unpreserved dried fruits, like
peel, dried raisins, dried prunes,
• preserved plums etc.
Milk & • large amount of milk, cheese • low-fat milk or skimmed milk
alternatives • calcium-fortified low-sugar soy
milk
Meat, fish, egg • processed meat: sausages, • fresh or frozen meat
& alternatives ham, preserved pork, • fresh or frozen poultry,
Chinese preserved sausages, seafood and eggs
marinated meat, canned meat • tofu
• poultry: salt-baked chicken,
marinated poultry • baked/roasted nuts with no
• siu-mei: barbecued pork, salt and oil added
roasted goose.
• eggs: lime-preserved eggs,
salted eggs.
• seafood: salted fish, canned
fish in brine
• salted, deep-fried nuts
Soups/drinks • Beef bouillon, canned soup, • fresh vegetables soup or meat
instant soup soup with a little added salt
• canned vegetable juice, tomato • tea
juice
Seasoning • soy sauce, oyster sauce, • ginger, spring onion, garlic,
ketchup, monosodium parsley, cayenne, aniseed,
glutamate (MSG), fermented black pepper, white pepper,
bean curd, fermented red curry powder, five-spice
bean curd, fish sauce, shrimp powder, vinegar
paste, marinades, fermented
black beans, fermented
soybean paste
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