Stay Trim with Chinese Takeout
The lightest dishes on the menu, plus how to control yourself around party fare.
By Karen Cicero
Q:
I rarely cook and prefer to
order takeout. Is Chinese food a
smart low-calorie choice?
A:
Not always. Most dishes contain veggies and
lean protein, but large portions and oily, sugary
sauces can make these meals less than desirable
for your waistline. A new report from the Center for
Science in the Public Interest (CSPI) revealed there are
between 1,000 and 1,500 calories in most Chinese
entrées-and that's without factoring in rice, crispy
noodles, and other extras. Plus, some popular
meals, such as chow mein and chicken with
black bean sauce, were found to contain nearly
two days' worth of sodium.
To order wisely, "steer clear of deep-fried
dishes, ask for sauces on the side, and cut back
on serving sizes," advises Sarah Krieger, R.D.,
a spokeswoman for the American Dietetic
Association. She recommends ordering a
spring roll, two cups of egg drop soup, and a
cup of brown rice for a meal with less than
450 calories. Or opt for shrimp with lobster
sauce (the lowest-cal entrée in the CSPI study)
and split an order of steamed vegetable dumplings
with a friend for a 600-calorie dinner.
"You can make your favorite dish
healthier by mixing it with steamed veggies
and wrapping half for another night," says
Krieger. Finally, treat yourself to a fortune
cookie; it has just 30 calories and is fat-free.
