NutritionDoc

When it comes to eating out, Americans love Chinese. And Chinese restaurants deserve credit for keeping a lid on sat and trans fat, thanks to vegetable oil, no cheese, and a host of seafood, poultry, and veggies.

 

But Chinese restaurant food is loaded with salt and - if you are not careful - delivers a load of calories, thanks to its oil, noodles, and deep fried batter or breading.

 

Here are some suggestions:

 

Veg out. Look for dishes that feature vegetables, not meat or noodles. Ask for extra broccoli, snow peas, or other veggies.

 

Don't go deep. Order your chicken, tofu, or seafood lightly stir fried or braised, not breaded, battered, and deep fired.

 

Hold the sauce. Use a fork or chopsticks, not a spoon, to get the food from the serving platter to your plate. That keeps the salty or sugary or fatty sauce on the platter, not soaked up by your rice and eventually your waist.

 

Don't add in-salt to injury. The food is salty enough without adding more. Each tablespoon of duck sauce or hot mustard has 100 mg of sodium; hoisin sauce has 250 mg; soy sauce has 1000 mg.

 

Share. Many entrees have 1000 to 1500 calories. Share or ask for a doggie bag.