A Dietitian's Guide For Ordering Chinese Food

Chinese food is one of the most popular and ethnic cuisines often regarded as comfort food because of its super-greasy, delightful and high caloric nature. The evident disadvantage: Chinese food is often loaded with calories, trans-fat, sodium, sugar, chemicals and highly processed ingredients like MSG. Such dishes are mostly deep fried and tend to increase the likelihood of stomach acidity and re-flux making you feel uncomfortable and weary afterwards. Even some healthy-sounding selections can stack up to 1,000+ calories/dish. Before you pull down your chopsticks, these are healthier options that you can keep in mind the next time you order Chinese.

1. If you’re considering an appetizing start to your mealtime, option for a light Wonton soup or a fresh, non-fried vegetable spring as alternatives to heavier appetizers 

2. Go for steamed dumplings. One dumpling contains about 80 calories, but be mindful of the dipping sauce stacked with calories, fat and sodium.

3. Opt for oyster sauce rather than sweet and sour for a lighter alternative, but keep in mind the sodium content which remains high. 

4. Skip the fried noodles dish as it can accumulate up to 800 to 900 calories per serving. Count on getting plenty of steamed tofu and a variety of vegetables—making for a protein- and fiber-packed meal. Always ask for the sauce to be on the side for additional monitoring.

5. Order stir-fried chicken with vegetables or shrimp lo mein and demand that the dish be cooked in as little oil as possible.

6. When choosing you carbs, always opt steamed rice—white or brown—alongside your steamed veggies.

Chop Tips

• Veg out: Ask for extra broccoli, snow peas or other veggies.
• Don't go deep: Opt for lightly stir-fried or braised, not breaded, battered or deep-fried.
• Substitute chicken for duck, when possible.
• Hold the sauce.
• Use a fork or chopsticks not a spoon.
• Try dishes with water chestnuts.
• Portion sizes are often too large, this is definitely one you want to share.