Korean Job Discussion Forums

[Auslegung]

I ate very healthy in America, and I'd like to be able to do that here. I've been here a month and haven't had any problems so I guess I'm getting most of what I need, but I am a little more tired than I'm used to being so I might be missing some vitamins or minerals. I'm quite guilty of not getting my fruits and veggies in. I've just done a few googles and haven't been able to find much other than this:

열량 Calories
탄수와물 Carbs
당류 Sugar
단백질 protein
지방 Fat
포화지방 unsat fat
트랜스지방 trans fat
콜레스테롤 cholesterol
나트륨 sodium
칼슘 calcium
식이셤유 fiber

As helpful as that is, I was wondering if anyone knows the best foods to get good fats and fiber. My body doesn't need much protein, so avoid meats, I don't want any sugar, and I don't want much sodium. I just need to know those foods with fats and fiber. I know this is kind of a weird question, but any help will be appreciated.

[Yesterday]

Most Korean foods are stocked full of sodium.

Fibre can be found in all carbohydrate foods and vegetables/fruit.

Carbohydrates/fibre in korean food = rice, noodles, potato, tofu

Try dosot-bimbimbap - lots of fibre and fat.

or anything ending with Jjigae (찌개) -

Doenjang jjigae (된장찌개)
Cheonggukjang jjigae (청국장찌개)
Gochujang jjigae (고추장찌개)
Kimchi jjigae (김치찌개)
Sundubu jjigae (순두부찌개)
Saeujeot jjigae (새우젓찌개)

these foods will all be cheap and have all your fats + fibres + nutrition in them
Budae jjigae (부대찌개
Saengseon jjige

[jdog2050]

[sokocanuck21]

It must work because they eat it three times a day and look good to me!

[jdog2050]

[Panda]

Auslegang, I formed a habit to read the label before I buy.

The food you desire ( as your described) would be all vegetable and fruits. I bet you know more than others do about your own body.

Here is a Oriental rule of eating I can share with everybody here:
Eat food of 5 colors everyday, they are white, yellow, green, red, black.

[Michelle]

[Ilsanman]

Bibimbap uses sesame oil, which has been shown to be carcinogenic.

[madoka]

[egrog1717]

One thing to watch out in Korea for is milk and juice... Unlike North America (and much of the rest of the world I should think) they don't fortify their food and drink here...

So while you would be getting 100% of your vitamin C from a glass of OJ in Canada, that glass here has less than 5% of your recommended daily intake...

Started taking Costco multivitamins about a month ago (been here for 7 months) and was surprised a week later at just how much better I felt when I was getting proper nutrituion again, lol...

[ryoga013]

Also remember that major corporations in korea are not bound by any law to give you accurate nutritional information. They are above the law and if you don't think they would mislead you to sell more, you're daft.

[Xuanzang]

[stevieg4ever]

OP same rules apply in Korea as they do in your own country when it comes to fats and fiber and other macro-nutrient requirements.

Fiber - Fibrous vegetables can sometimes be hard to come by in Korea (depending on where you live that is). Some of the Indian shops in and around Itaewon sell sizable amounts of [frozen] fibrous veg like cauliflower, green beans, broccoli and mixed veg. etc. Costco do as well and they deliver but they are more pricey then what I found in Itaewon. But even in the sticks you should be able to find carrots, spinach and broccoli etc.

Fats - Nuts are easy to come by but nuts without additives like salt are harder to find! I got my unsalted nuts from Costco. I ordered flaxseed oil from the States. Korea has lots of seeds like sesame, sunflower and others as well. I never checked the GNC out but it seems like Homeplus had codliver oil and such.

Lack of wholewheat carbs are an issue for me in Korea as staple Korean meals dont seem to have them. There is brown rice in the supermarkets called 'Hyeon-mi Ssal'. Once again the foreign supermarkets are very helpful in this respect, Shinsegae in Seoul as well you can find bulgar wheat, wholewheat pasta, whole grain brown rice even couscous.

[CeleryMan]

You pay a $$ premium for nutritious (as in non-processed, perishable) foods in Korea period. All the other stuff is garbage... you get what u pay for food-wise in this country.

[Yesterday]

It seems a perfect food for the OP (fat + fiber )
would be Fermented Soy beans ( Natto )

http://electricpenguin.com/blatherings/pics/2004/2004-08blatherpics/040818natto.jpg

http://en.wikipedia.org/wiki/Natto

When compared with ordinary soybeans, the natto produces more calories, protein, fiber, calium, potassium and vitamin B2.

You can buy it in small 40gram containers at most supermarkets (very cheap)

(40 grams) % = Daily recommended )
------------------------------
Total Fat 5g 7%
Saturated Fat 3g 3%
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 6g 8%
Dietary Fiber 2g 4%
Sugars 2g
Protein 7g 15%

Vitamin C 9%
Calcium 9%
Iron 20%
Vitamin K 12%
Thiamin (B1) 4.5%
Riboflavin (B2) 4.5%
Vitamin B6 2.5%
Folic Acid (Folate) 3%
Magnesium 12%
Panthothenic Acid 1%
Zinc 8%
Copper 14%
Manganese 32%

VERY healthy - Eat it with soy sauce, onion, rice, salad, etc

or purchase it as a snack - (coated with cacao, vegetables, korean wheat)

http://www.21food.com//userImages/behappyboa/behappyboa$824122924.jpg