Ditch the Fork and use the Chopsticks
Do everything you can to slow your food intake--even using chopsticks, if it helps. It typically takes 20 minutes for your brain and stomach to register that you have had enough to eat. Many people eat too quickly and find that they are beyond full. The point is to eat slowly and let your brain register the fact that your hunger has been sated.
Eat Half of what You're Served
Restaurants serve gigantic portions of food. Consider sharing a main entree with your dining partner. If you split your dish, you'll save yourself a whole lot of calories and fat. Or eat only half of your meal and save the rest for the following day.
Kick the Fiber up a Notch
When ordering non-vegetarian dishes at many Chinese restaurants, you're likely to be served mounds of meat but paltry portions of vegetables. Try ordering a vegetarian entree and have an appetizer-sized portion of your favorite protein-rich food. You'll get a lot more fiber from the vegetables and save on saturated fat and cholesterol. Also, ask for brown rice instead of white.
Stash the Salty Sauce on the Side
Some restaurants put loads of sodium and MSG in their foods. If you have high blood pressure or are watching your sodium intake, you can still order your favorite fare. The trick is to order your dishes steamed and ask for the sauce on the side, or skip the sauce altogether. You'll still taste plenty of flavors if you request that your meal be steamed with ginger or garlic.
Best Bets
For lighter fare, try appetizers like steamed dumplings or wonton soup. For your entree, consider ordering stir-fried vegetable dishes, steamed tofu-based dishes, shrimp with garlic sauce, beef with broccoli or chicken with string beans. For dessert, eat the complementary orange slices or pineapple chunks, in addition to the fortune cookie.
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