Nutrition Articles

Dining Out: Chinese Cuisine

Restaurant-Specific Strategies

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Characteristics:

Reflects many different cooking styles, traditions, customs, ingredients and flavors from multiple regions of China. Cantonese, the most popular form in the U.S., features grilled meat, steaming and stir-frying, and flavors are not as intense as other regions, such as Szechuan or Hunan.
Common Ingredients:

High emphasis on a very wide variety of vegetables and complex carbohydrates like rice and noodles. Meat, poultry and seafood are usually sliced and served in smaller portions. Tofu is a popular ingredient in many dishes.
Hidden Dangers:
  • Avoid anything fried, including spring rolls, dumplings, fried rice, crispy beef, egg foo yung and battered pork.
  • One spare rib can contain 1-3 tablespoons of fat.
  • Avoid the crispy noodles served with soups.
  • Soy sauce is very high in sodium.
  • Sweet and sour dishes are usually fried and/or high in fat and calories.
  • Stir fried dishes can be oily and fatty, but can be prepared with smaller amounts of oil.
  • Tangerine or orange beef isn’t as healthy as it sounds (a fried peel with breaded and fried beef).
  • Walnuts can be healthy, but are often caramelized (sugared and fried).
  • Eggplant can soak up a lot of oil during preparation.
  • Beef Chow Mein: 940 calories and 60 g fat
  • Sweet and Sour Fish: 1160 calories and 58 g fat
  • Chicken/Shrimp Omelet: 990 calories and 82 g fat
  • Lemon Chicken. 1,350 calories and 88 g fat
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