Many traditional Chinese dishes use healthy ingredients and low-calorie cooking techniques. Americanized versions of these dishes often include added fats and sodium that boost the calorie count and as such, they are not conducive to weight loss. Instead of giving up dining in Chinese restaurants altogether, learn how to order foods that support your weight loss goals.
Appetizers
Fried appetizers, such as egg rolls, and fatty options, such as spareribs, contain a lot of calories and saturated fat. Broth-based soups, such as egg drop, wonton and hot and sour are lower calorie choices. Eating a serving of soup as an appetizer may also help you eat less at your primary meal. A study published in the journal "Appetite" in November 2007, found that when people ate a bowl of soup prior to their main meal, they consumed 20 percent less overall. The study concluded that consuming soup as an appetizer is a strategy that supports a weight loss plan. Steamed vegetable dumplings are also a lower calorie option -- but stick to just 2 or 3 to keep calories in check.
Entrees
Battered and deep-fried dishes are a no-no on a diet. Sesame or lemon chicken, sweet and sour pork and kung pao chicken fall into this category as well. Order steamed chicken with broccoli and have the sauce on the side. Foods labeled "Jum," or poached, "Chu," or broiled, "Kow," or roasted, and "Shu," or barbecued, are usually lower in calories and fat. Stir-fried and braised dishes are also usually diet-friendly. Focus on fish, shrimp, vegetable, tofu and fish dishes to minimize your intake of saturated fat. Moo-shu vegetables, moo goo gai pan and chop suey are entrees that fit these requirements.
Sides
Steamed brown rice is your best choice for a side dish. White rice, however, is a fair alternative if you stick to a ½-cup serving. White rice contains less fiber, but is low in calories -- especially compared to fat-ridden fried rice. Ask for steamed or stir-fried vegetables as an another side dish. The vegetables contain fiber and water, which will help fill you up with few calories.
Considerations
Many Chinese restaurants serve family style -- large platters of food that are meant for more than one person. If you eat out with a group, order fewer main dishes than there are diners to help regulate portion sizes. Use chopsticks to slow down your eating process. Slowing down can help you connect to feelings of fullness before you overeat. Skip Chinese food buffets. Even small amounts of several high-calorie favorites can add up to a high-calorie meal and feed cravings.
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