[Wellbeing]: 5 Meals, 500 Calories
By Connie Kim, Oct 20th, 2009 | In Wellbeing
Ok, I'll admit it... back in the States, I was a calorie-counter. Big time. Borderline obsessive. I'd count calories in sticks of chewing gum (5 calories per stick), in slices of pizza (250 calories per slice), and especially in cocktails (a mojito averages 150 calories, a glass of red wine is 115 calories, and a standard gin and tonic runs about 175 calories). I was your typical Manhattan girl, on a perpetual diet.
But, having moved to Shanghai three years ago, I can honestly say I've completely let go of my calorie counting regime (this mainly due to the fact that those little Chinese labels on every food item make calorie-counting and nutritional fact-finding a virtual impossibility). Not counting calories is probably a healthier lifestyle on the whole, but every once in a while, I find myself wondering just how many calories were in that Moscow mule from Constellation Bar, or that croissant from Paul, or that stinky cheese from Cheese & Fizz...
I decided to embark on a quest to find healthy, yet filling meals in Shanghai for less than 500 calories. Impossible in this town, you say? I beg to differ... after much sampling and tasting around Shanghai, I can confidently say it is indeed possible to remain slim and healthy and not feel hungry 99% of the time. Forget celery sticks and starvation diets and read on, dear readers, read on....
***
Calories (approx.): 200. (Translation: That's it, go on... have two servings. You deserve it.)
Price: 45rmb
Where to get it: Manpuku Manzoku, a tiny Japanese-owned place at 395 Dagu Lu.
The healthy alternative to pasta or ramen noodles, Japanese zaru soba is one of my favorite lunch meals. Soba is a thin noodle made from buckwheat flour which is rich in essential amino acids and antioxidants like rutin and choline. Here's what that means in non-science geek language: choline is well-known as the "brain-building" compound, the building-block to make acetylcholine, which helps memory and boost intelligence. Rutin helps lower risk of heart disease and prevents high blood pressure. Compared to white rice, which is basically a death trap when it comes to health and diet, soba also contains an unusually high amount of valuable vitamins like thiamine.
The very best way to enjoy soba is to have it chilled and served on a bamboo tray (called a zaru) with a dipping sauce (tsuyu) on the side. To eat, simply plop a bite-sized amount of soba into the tsuyu, swirl with your chopsticks, and ingest. The leftover tsuyu can be drunk after the meal.
Calories (approx): 450
Price: 85rmb
Where to get it: Hamilton House, 137 Fuzhou Lu, near Jiangxi Lu.
A healthy substitute for meat, tuna is a high-quality protein source with loads of essential amino acids to help your body growing and keep your muscles lean and strong. Fresh tuna is classified as an oily fish (canned tuna gets the "white fish" label since the fatty acids get reduced a bit during the canning process), and is rich in omega-3 fatty acids. These help prevent heart disease. Oily fish are also high in vitamins A and D. According to experts in-the-know, we should eat at least two portions of fish each week, with at least one of these being oily fish.
It's been difficult for me to find a really good nicoise salad in the city until I tried the one from Hamilton House -- it's huge, fresh and delicious, and big enough for a light dinner. The tuna portions are oh-so-generous and will give you enough energy to last for quite a long time.
I think I've found my once-a-week oily fish dish.
Calories (approx): 380
Price: 90rmb
Where to get it: Bundview, 2967 Lujiazui Lu, near Binjiang Dadao
"Duck" is the new "chicken". What? Nah, you're right.. chicken will still be around for a long, long time. But, duck is also a great entry in the category of birds that can't fly super well, but make a darn tasty dish. And if you consider that duck is sugar-free, high in riboflavin, selenium, and niacin, and pure 100% honest-to-goodness protein, it's not a bad way to go. Selenium, in particular, is an oft-overlooked mineral but one of my personal favorites. It acts like an antioxidant when incorporated into proteins, effectively lowering your risk for cancer.
Bundview restaurant has a very nice duck platter, which when paired with a white wine, makes for a nice way to spend an afternoon.
Calories (approx.): 500 (assuming you wolf down about 5 of those skewers)
Price: 6-10rmb per stick
Where to get them: Toriyasu, near Zhongshan Park
Yakitori (meaning "grilled bird" in Japanese) is pure chicken meat, grilled over charcoal and served on a skewer. Yum. But is it healthy? Within the five food groups, it's up there in terms of health factor simply due to the amount of pure protein it contains. Of course, within the protein category, there are healthier options out there (fish, for one), but, if you weigh taste, price, taste, taste, price, and taste as factors, then yakitori makes for a very tasty meal high in protein, low in carbohydrates (obviously), and not so harmful for your wallet.
Calories (approx): 380
Price: 98rmb
Where to find it: Napa Wine Bar and Kitchen, 57 Jiangyin Lu, Tomorrow Square
I just can't get enough of tuna these days. This dish from Napa Wine Bar and Kitchen is a real delight, because it's actually filling (especially when paired with a rose champagne), tasty, and surprisingly healthy. The bottom layer of avocado makes my heart sing -- avocado is one of the best foods out there. Known for helping to lower cholesterol, prevent cancer, improve eye health, and prevent strokes, I put avocados into that "superfood" category. You can't go wrong with avocado.
This dish also contains tomatoes, olive oil, and tuna, of course. The spicy fries, though not incredibly healthy, add that kick to make this dish one that I'll plan to have on a regular basis.
***
But, having moved to Shanghai three years ago, I can honestly say I've completely let go of my calorie counting regime (this mainly due to the fact that those little Chinese labels on every food item make calorie-counting and nutritional fact-finding a virtual impossibility). Not counting calories is probably a healthier lifestyle on the whole, but every once in a while, I find myself wondering just how many calories were in that Moscow mule from Constellation Bar, or that croissant from Paul, or that stinky cheese from Cheese & Fizz...
I decided to embark on a quest to find healthy, yet filling meals in Shanghai for less than 500 calories. Impossible in this town, you say? I beg to differ... after much sampling and tasting around Shanghai, I can confidently say it is indeed possible to remain slim and healthy and not feel hungry 99% of the time. Forget celery sticks and starvation diets and read on, dear readers, read on....
***
Meal #1: Buckwheat chilled zaru soba noodles.
Calories (approx.): 200. (Translation: That's it, go on... have two servings. You deserve it.)
Price: 45rmb
Where to get it: Manpuku Manzoku, a tiny Japanese-owned place at 395 Dagu Lu.
The healthy alternative to pasta or ramen noodles, Japanese zaru soba is one of my favorite lunch meals. Soba is a thin noodle made from buckwheat flour which is rich in essential amino acids and antioxidants like rutin and choline. Here's what that means in non-science geek language: choline is well-known as the "brain-building" compound, the building-block to make acetylcholine, which helps memory and boost intelligence. Rutin helps lower risk of heart disease and prevents high blood pressure. Compared to white rice, which is basically a death trap when it comes to health and diet, soba also contains an unusually high amount of valuable vitamins like thiamine.
The very best way to enjoy soba is to have it chilled and served on a bamboo tray (called a zaru) with a dipping sauce (tsuyu) on the side. To eat, simply plop a bite-sized amount of soba into the tsuyu, swirl with your chopsticks, and ingest. The leftover tsuyu can be drunk after the meal.
Meal #2: Tuna nicoise salad
Calories (approx): 450Price: 85rmb
Where to get it: Hamilton House, 137 Fuzhou Lu, near Jiangxi Lu.
A healthy substitute for meat, tuna is a high-quality protein source with loads of essential amino acids to help your body growing and keep your muscles lean and strong. Fresh tuna is classified as an oily fish (canned tuna gets the "white fish" label since the fatty acids get reduced a bit during the canning process), and is rich in omega-3 fatty acids. These help prevent heart disease. Oily fish are also high in vitamins A and D. According to experts in-the-know, we should eat at least two portions of fish each week, with at least one of these being oily fish.
It's been difficult for me to find a really good nicoise salad in the city until I tried the one from Hamilton House -- it's huge, fresh and delicious, and big enough for a light dinner. The tuna portions are oh-so-generous and will give you enough energy to last for quite a long time.
I think I've found my once-a-week oily fish dish.
Meal #3: Roast Breast of Duck
Calories (approx): 380
Price: 90rmb
Where to get it: Bundview, 2967 Lujiazui Lu, near Binjiang Dadao
"Duck" is the new "chicken". What? Nah, you're right.. chicken will still be around for a long, long time. But, duck is also a great entry in the category of birds that can't fly super well, but make a darn tasty dish. And if you consider that duck is sugar-free, high in riboflavin, selenium, and niacin, and pure 100% honest-to-goodness protein, it's not a bad way to go. Selenium, in particular, is an oft-overlooked mineral but one of my personal favorites. It acts like an antioxidant when incorporated into proteins, effectively lowering your risk for cancer.
Bundview restaurant has a very nice duck platter, which when paired with a white wine, makes for a nice way to spend an afternoon.
Meal #4: Yakitori
Calories (approx.): 500 (assuming you wolf down about 5 of those skewers)
Price: 6-10rmb per stick
Where to get them: Toriyasu, near Zhongshan Park
Yakitori (meaning "grilled bird" in Japanese) is pure chicken meat, grilled over charcoal and served on a skewer. Yum. But is it healthy? Within the five food groups, it's up there in terms of health factor simply due to the amount of pure protein it contains. Of course, within the protein category, there are healthier options out there (fish, for one), but, if you weigh taste, price, taste, taste, price, and taste as factors, then yakitori makes for a very tasty meal high in protein, low in carbohydrates (obviously), and not so harmful for your wallet.
Meal #5: Herb Encrusted Tuna Loin
Calories (approx): 380
Price: 98rmb
Where to find it: Napa Wine Bar and Kitchen, 57 Jiangyin Lu, Tomorrow Square
I just can't get enough of tuna these days. This dish from Napa Wine Bar and Kitchen is a real delight, because it's actually filling (especially when paired with a rose champagne), tasty, and surprisingly healthy. The bottom layer of avocado makes my heart sing -- avocado is one of the best foods out there. Known for helping to lower cholesterol, prevent cancer, improve eye health, and prevent strokes, I put avocados into that "superfood" category. You can't go wrong with avocado.
This dish also contains tomatoes, olive oil, and tuna, of course. The spicy fries, though not incredibly healthy, add that kick to make this dish one that I'll plan to have on a regular basis.
***
ADVERTISEMENT
Hassle free ticket purchasing and delivery for Shanghai's cultural and concert events:
SamuelGreen, Oct 20th, 2009
Nice to see it's possible to eat healthily here, although I think the Yakitori skewers should be taken off the list"possible to remain slim and healthy and not feel hungry 99% of the time"
You're gonna get hungry after 5 skewers. The high protein, low carbs pros are pretty much the same as the cons. Hell, there would be NO carbs in these sticks right? Pure chicken meat = no carbs = no energy = HUNGRY!
I'd never recommend low carbs for dinner anyway, it's just gotta be balanced and you've gotta supplement it with exercise. People who just stop eating carbs aren't going to be healthy.. they may be slim but they're not gonna feel the benefits and are more likely to relapse with a massive portion from the Coldstone Creamery.
The best place for low calorie meals is at home. Just stir-fry some prawns (you can get these mammoth shrimp, 10 for 40RMB in this farm produce shop near me), add vegetables and some noodles (brown noodles if you're really set on getting healthy). Takes about 7 minutes, costs about a 10th of the price and tastes great.
atchang14, Oct 23rd, 2011
Love the article, Connie. You're selection of healthy, tasty choices makes my tongue tingle with excitement.And the food labels, I totally agree. Don't even bother. Sometimes not knowing is better.
Keep up the good work.
Please sign in or register to comment