Going out for Chinese with your friends but trying not to pack on the kilos? Here's what to eat and what to avoid...

Eat This: Chicken chop suey
Not That: Orange crispy duck

Because: The sugary, oily duck is not waistline-friendly, and while the chop suey may be high in sodium, it’s kinder in terms of fat and the vegetables add to your five-a-day goal.
Chinese foods are a blend of sweet and salty flavours, which means they often contain loads of sugar and salt. Plus, many dishes, like egg rolls, are high in fat. Most sauces used in Chinese cooking are sodium-rich, so use the chopsticks because you’ll probably end up eating less – and you’ll leave behind most of the sauce.

Eat This: Steamed rice, as a side
Not That: Boiled noodles (lo mein), as a side

Because: A portion of lo mein can contain as much salt as a large pizza, so you won’t be doing your blood pressure any good and may upset the water regulation system in your body, resulting in water retention. Go for a moderate helping of the rice and you’ll skip all the added salt. Generally, when you know you’re going out for Chinese, cut down on sodium elsewhere throughout the day to compensate since Chinese food typically has a high sodium content.

Eat This: Stir-fried chicken or fish (moo goo gai pan)
Not That: Chicken or fish chow mein

Because: Chow mein has a base of fried Chinese egg noodles, swimming in a sauce made mainly from soy and oyster sauce. The chicken or fish is often crumbed and deep-fried too. This option will up your sodium, fat and kilojoule intake considerably. The stir-fry is cooked in a small amount of oil, with lots of vegetables; it’s also often served with a lighter sauce made from stock. When in doubt, ask your waiter about the specific preparation methods and additions to menu options. Your best bet? A dish that comes with vegetables and has no deep-fried component.

Note:
Keep rice consumption to a minimum: a single restaurant portion can cost you 1200kJ. Order brown rice whenever possible. It won’t save you kilojoules, fat or carbohydrates, but it will give you an extra boost of fibre and protein, which work your metabolism and keep you feeling full.