Better Dining Out: Chinese choices

Our family LOVES Chinese take-out. But, we are so careful to be sure that we make wise choices. You can always ask your local restaurant to substitute ingredients. MSG is a culprit in Chinese cooking and we try our best to keep this modified ingredient out of our diet.

Admit it, you’ve got the local Chinese restaurant on speed dial. Chinese tops many people’s favorite cuisine lists, and it’s a common go-to when you don’t want to cook. Here are some tips on what to order next time you’re in the mood.

Order Less: Oily and Deep-Fried Foods

In the U.S., many Chinese menu favorites are battered, deep-fried and coated in sweet and oily sauces. General Tso’s chicken is a perfect example: it clocks in at 1,300 calories, 11 grams of artery-clogging saturated fat and 3,200 milligrams of sodium (that’s a day and half’s worth)! Egg rolls, fried dumplings and crispy wonton strips are other fried foods to avoid.

Like some Japanese dishes, some Chinese menu items are drenched in oily sauces, so ask for sauces on the side and dip food lightly in a few tablespoons to keep calories under control.

Since soy sauce is a staple ingredient, sodium may be high in some dishes. If you have high blood pressure, keep this in mind, or ask your server whether they have a lower-sodium version.

As with many restaurants, portions can be out of control. When you order Chinese, just plan on having half for lunch or dinner the next day or share with the group –- that’s a great way to save some cash, too!

Order More: Fresh, Steamed or Stir-Fried Dishes

Fresh vegetables, seafood, tofu and lean meats such as chicken and pork are main ingredients in many Chinese food options. Whole grain noodles and brown rice are also typically available. Cooking methods such as steaming and stir-frying help keep food light and fresh. Choose steamed dumplings or stir-fried veggie and meat dishes. It also never hurts to ask them to use less oil.

Start your meal with wonton soup or hot and sour soup rather than a greasy appetizer. Split an entrée with a friend (that also helps cut overindulgence). It’s never a bad idea to order an extra side of steamed mixed veggies, too — just to up the nutrients.

By Dana Angelo White, Registered Dietitian and Nutrition Consultant

Lean Mean Protein

Today's Small Change: Lighten up.

Lean Mean Protein

Did you know that making one small change in your diet can help you lose more than 6 pounds a year? Just by choosing a lean piece of meat over a high-fat one each day — skinless chicken breast over the same amount of prime rib, or 95 percent lean ground beef over 85 percent lean — you can do just that.

The small savings in calories you'll make by replacing high-fat sources of protein in your diet with lower-fat ones daily can really add up over the course of a year — and make the numbers on the scale go down. And if you think that leaner cuts of meat are less interesting or flavorful, think again! For instance, many "wild" meats, such as venison, buffalo, and elk, are incredibly lean and flavorful.

Choosing low-fat or fat-free dairy products instead of full-fat ones can also cut a significant number of calories as well as heart-damaging saturated fat out of your diet over the long term. Low-fat cottage cheese, yogurt, and milk, for example, are great sources of protein that keep the saturated fat at bay.

And when you're looking for lean sources of protein, don't forget about eggs. They're low in calories and fat and rich in B vitamins, vitamins E and A, and choline. As for their high cholesterol content, it turns out that eggs may have been unfairly maligned. Doctors now know that dietary cholesterol doesn't influence your blood cholesterol nearly as much as saturated and trans fats do. Since an egg has just 5 grams of fat (1.5 grams of saturated fat), one whole egg a day can fit neatly into a healthy low-fat diet.

Start lightening up your diet today by replacing one high-fat protein source with a lower-fat one. Make the change permanent, and you may soon start feeling lighter yourself.

credits: Healthy Living With Ellie Krieger