Popular dishes such as Sesame Chicken, Sweet and Sour Chicken and General Tso’s Chicken should not be kept on your list of go-to options. These types of meals are fried – a major offense right off the bat and then covered in sauces that are full of sugar and in some cases MSG, which is not something you want to be ingesting. Check out my newsletter article from June 2008 where I highlight the negative effects of MSG.

Beware of sauces that you don’t have control over that are found in most Chinese entrees; a sauce can signify the food has been fried. Additionally, Lo Mein noodles are another fried entrée that is typically over the top in the use of oil.

Chinese entrée recommendations and tips:

• Appetizer – Start your meal with two of the more common soups on the average Chinese menu, either Egg Drop or Sweet and Sour. You’ll keep your initial calorie count under 100. This start will help satiate your appetite and prevent the indulgence into higher calorie count foods.

• Steamed – Entrées that are steamed are your best friend in a Chinese restaurant. You can order vegetable as well as poultry dishes steamed with a sauce of choice on the side. This allows you to stay in control of your meal.

• Rice – When offered the option, always opt for brown rice. Brown rice provides fiber and protein, while also helping you to feel fuller longer.

• Dessert – Many Chinese restaurants will provide you with freshly cut fruit after your meal, which is a great end to your meal. You will also likely be provided with fortune cookies as well, fun treats with hidden messages inside. One cookie can add up to 50 calories, so allow yourself to enjoy, but avoid eating all that are provided to your table!

Also try these healthy Chinese recipes at home:

Asian Chopped Salad

Sesame Peanut Noodles

Pork Stir-Fry with Garlic Broccoli

Oriental Grilled Turkey Tenderloin

Kung Pao Chicken

Teriyaki Tofu

Stay tuned next week as the How to Dine Out Series continues with “How to Dine Out: Pub Food”.

Post from: Diets in Review Blog

How to Dine Out: Chinese Food

From pizza to parmesan and even baked ziti there are some pitfalls that if avoided will help keep your dining experience a yummy, but healthy one, too.

Italian entrée recommendations:

• Pasta Primavera – a nice pasta dish loaded with vegetables in a tomato sauce
• Linguini Aglio e Olio – in place of tomato sauce this pasta dish relies on olive oil (healthy fat), garlic and hot pepper for a great kick in flavoring
• Penne Puttanesca – a great pasta dish based again on tomato sauce with the addition of olives, capers and anchovies
• Chicken Picatta – is a dish made of chicken cutlets with capers, lemon, and white wine

Italian menu tips:

• Appetizers – A great option to begin your meal is with a nice salad or antipasto that can be split with the table. Avoid any of the fried options such as calamari, mozzarella sticks or even the garlic bread loaded with cheese.

• Pizza – A staple in many Italian restaurants, but also heavy in the calorie and fat category with all that cheese. An average slice with just cheese can run upwards of 300 calories and 10 grams of fat. Try opting for low-fat mozzarella cheese and be selective on your toppings. The more veggies you can add and the less pepperoni, ground beef and sausage the better.

• Parmesan – When a meal is listed as chicken parmesan or any variety of parmesan, immediately the meal entails breading, frying, and of course cheese. This type of meal can run you upwards of 900-1000 calories alone. Try instead for a chicken breast sautéed in white wine with garlic, rosemary and yummy spices.

• Pasta – The list of pasta dishes can sometimes be overwhelming with the variation of sauces and noodles. Start with a whole grain noodle option if possible, not all restaurants have them but it can’t hurt to ask. Cream sauces will also add up quickly in the calorie and fat count, but a marinara sauce brings that down significantly.

Buon Appetito and stay tuned next week as the How to Dine Out Series continues with “How to Dine out: Chinese.”

Try these healthy Italian recipes at home:

Old Fashioned Macaroni and Cheese

Pasta with Zucchini and Fresh Tomatoes

Quinoa Pasta with Creamy Pesto and Tomatoes

Roasted Garlic and Onion Linguine

Angel Hair with Rockin’ Red Clam Sauce

Post from: Diets in Review Blog

How to Dine Out: Italian Food

Scene: Local restaurant.  Mom is seated at a table with her children.  They peruse the menu.  Mom’s looking for healthy foods, trying to create a meal in line with her plan to eat healthy.  She’s fasted all day, just to be able to eat out, and doesn’t want to blow it all on one meal.  Kids are searching for anything fried, sugary, or fattening.  Anything that the Mom recommends, the kids reject.  The choices begin.  “Pizza!” clamor the children.  “Hot dogs!  Grilled cheese!  Cheese Steaks!”  Mom offers grilled chicken breasts and steamed vegetables, but the kids want no part of it and their choruses ring louder than ever.  Throwing up her hands in defeat, Mom decides that she might as well join them and soon, everyone is chin deep in fried mozzarella appetizers and an overstuffed meat lovers deep dish pizza, served with two pitchers of cola and one of beer for the adults.  Mom’s Diet, and more importantly everyone’s Healthy Eating, blown again.

How many times has this happened to you?  How many mistakes can you spot, both in Mom’s reasoning and, in fact, the entire scenario?  Let’s look.

To begin, Mom should never skip meals in order to be able to eat out.  This leads to overeating at the next meal, and can cause risky metabolic changes, such as elevated blood glucose and and delayed insulin response — fancy terms that boil down to MORE difficulty in weight loss, not ease.  No one wants that. Mom should eat a bit lighter at her earlier meals, and the entire family could eat a piece of fruit before heading to the restaurant.

Secondly, who says that the only healthy choice on a menu are plain chicken breast and steamed veggies?  Don’t get me wrong, I happen to really enjoy both of those foods, but not every meal.  Eating out doesn’t have to mean it’s either a free for all with your calories or exile to blah land.  Ordering a higher fat dish to share with the table is a good strategy, as is ordering a meal from the children’s menu.  (There are some restaurants that offer children’s meals in portions large enough for a linebacker!)  Maybe there are two appetizers that are diet friendly Mom could have had in place of dinner.  Even pizza’s not a bad choice – instead of unlimited meat, what about tons of veggies and a bit less cheese?

Start your meal with a clear soup or a salad, dressing on the side.  Dip the tines of your fork into the dressing rather than pouring it onto the plate, and you’ll be amazed at how much less dressing you eat — with no loss of flavor!  Order those steamed veggies with some lemon, or carry some powdered butter in your pocketbook to dress the vegetables with a burst of flavor.

Skip the cola and beer — empty calories.  Drink water.  Really. I promise, you’ll be satisfied.  You can go out for a meal and not blow your diet, just make informed choices.

Post from: Diets in Review Blog

How Moms Can Make Healthy Choices in a Restaurant