Chinese
food
Chinese dishes
-- such as steamed
vegetables, fish
and rice -- are
very healthy, nutritionally
balanced and low
in fat and calories.
But some Chinese
food can actually
be high in fat,
as well as calories.
Here are some suggestions
on how to select
Chinese meals that
will fit into a
healthy, low-fat
diet:
- When ordering
an appetizer,
keep in mind that
egg drop, wonton
or hot and sour
soups have less
fat and calories
than an egg roll,
fried dumplings
or spareribs.
- Select foods
that are steamed,
broiled or roasted.
Words such as
coated, twice-cooked,
batter-coated,
marinated or crispy
suggest a food
is prepared in
a way that increases
its fat content.
- Avoid crispy
chow mein noodles,
which are high
in fat.
- Good low-fat
Chinese entrees
include: chicken,
beef, pork or
shrimp chow mein,
chop suey, moo
goo gai pan, and
stir-fried meat
with vegetables.
- Request dishes
with as little
sauce as possible
or, better yet,
with the sauce
on the side. Sauces,
seasonings, marinades
and hot oil cooking
can greatly increase
the sodium and
fat content of
seemingly healthy
dishes -- such
as steamed vegetables
and fish. Ask
for reduced sodium
soy sauce if you're
watching your
sodium intake.
Duck and plum
sauces are fat-free,
but high in sugar.
- Order steamed
rice instead of
fried rice. Eat
more rice and
less of the entree.
The rice will
fill you up, with
less fat.
- To decrease
calorie intake,
share large restaurant
entrees with a
companion or bring
the leftovers
home to enjoy
at another meal.
- For dessert,
have a fortune
cookie, of course!
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