Survival Guide to Eating Out at
a Chinese Restaurant
Written by Linda Gassenheimer
Published in August 2007
 We all enjoy eating out from time to time but this can be a perilous path if you're trying to following healthy eating principles. But there's no need to give it up. Simply follow these easy tips and you can enjoy a delicious Chinese meal out without having a calorie disaster.
Many think that Chinese food with its vegetables and small pieces of meat is healthier than other ethnic foods. But look at these numbers and then make careful choices. Chinese foods are a blend of sweet and salty flavors. This means they can be loaded with sugar and salt. An order of Lo Mein (boiled noodles) can have as much salt as a large pizza, Even stir-fried vegetables can have over 2000 mg sodium - about a day's quota of salt. Many dishes are also high in fat. The popular dish Kung Pao Chicken can have as much as 76 g of fat in an average serving. That's more than an entire day's amount. And then there's all that rice and noodles, too.
You can make healthier choices when you're eating a Chinese meal. Start by removing deep-fried batter coatings and, for the least amount of fat, choose stir-fried seafood and vegetables. Eat the meat and vegetables, but leave much of the sauce behind. Plan on an entree that you estimate has about 5 oz (142 g) of meat, and 2 cups (300 to 340 g) of vegetables with 3/4 cup (119 g) rice. Finally, stay away from dishes based only on rice or noodles.
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Choices to watch
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Many of these popular dishes can be fine, but here are areas to watch:
- Fried rice, especially eaten as a main course
- Orange Crispy Beef (if coated in batter, try peeling the batter before eating)
- Szechuan Shrimp (breaded or deep-fried)
- Fried egg rolls
- Beef or pork dishes if made with fattier cuts
- Sweet and sour dishes thickly battered and with a thick, sugary sauce
- Lo Mein
- Chow Mein
- Dumplings (especially deep-fried)
- Chinese spare ribs
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Linda Gassenheimer is a Cordon Blue chef, syndicated columnist and author of over 12 books, including the best-selling Low-Carb Meals in Minutes. She has written for many leading food magazines including Food and Wine, Prevention Magazine and Cooking Light. She has appeared on Canada A.M. and Good Morning America.
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Reprinted from: The Portion Plan - How to Eat the Foods you Love & Still Lose Weight by Linda Gassenheimer
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