I’ve written about my weakness for Chinese food in previous blogs. Given that I am addicted to tasty ab-killing Chinese dishes, I often find myself doing double time in the gym following a take-out meal.
If you too enjoy indulging in Chinese food, but you don’t have the time to spend two hours working off that extra helping of Mu Shu, then consider these tips that will help you eat smarter:
Chinese 101—-You don’t have to enroll in a college language course, but it does pay to know some of the lingo. Look for the words “steamed” as well as “Jum” (poached), “Chu” (broiled), “Kow” (roasted), “Shu” (barbecued), “lightly stir-fried,” “dry stir-fried,” or “braised.” Stay away from things that are breaded, fried, or coated in flour.
Choose Chopsticks—-Studies show people who eat with chopsticks don’t consume as much as those using forks.
Veggies in Volume—-Choose dishes that are loaded with healthy vegetables and cut back on all-meat options. Also, you can request that your meal be cooked in vegetable stock to reduce the calories in your dish by 150-300 and the fat by 15-30 grams.
So Long Sauce–Avoid dishes that feature thick gravy or sauces made from sugar, flour, or cornstarch (such as those found on General Tso’s or Sweet and Sour Pork). They’re loaded with corn syrup. Rather, stick with dishes that include hot mustard sauce, hoisin sauce, or oyster sauce. Another tip: Request that your dish be served with “half sauce.” That way, you get half the sauce — and half the calories.
Forget About Fried Rice–An average serving of Chicken Fried Rice will set you back 450 calories and 14 grams of fat. Choose brown rice instead. It contains just 215 calories and provides a generous 3.5 grams of fiber per cup. Calorie-wise brown rice and white rice are about the same, but the brown version includes double the fiber and vitamins than white.
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