Eating out - Chinese

Healthier meal options and some tips for staying on track when eating out at a Chinese restaurant.

Contact the restaurant

Let the restaurant know your dietary needs so that they can accommodate you if possible. Always try and get a copy of the menu before you go so you can select what you are going to have. This will help avoid making panic decisions! Always ask if you can create special made stir-fry yourself and ask your waiter if there are any ingredients you aren't sure of.

Green Tea

Most Chinese restaurants serve delicious Green tea. Green tea can reduce cancer risks, cholesterol, blood pressure and tooth decay. Green Tea also increases metabolism, which aids weight loss. Order a pot at the start of your meal for you to sip on throughout the duration of your meal.

Request no added sodium

Cut down on sodium the day you are planning to order Chinese food. Most Chinese dishes have a very high sodium count, so ask for no added sodium to overcome this.

Avoid flour coated and deep fried dishes

Avoid dishes which are deep fried and come with heavy sauces such as Kung Pao Chicken, General Tso's Chicken, Mu Shu Pork, or even Spring Rolls as they often contain high amounts of flour to thicken, which is a carbohydrate. Instead, opt for Cantonese meals if possible, as they tend to be lighter and use fresh ingredients.

Avoid excess rice with your meals

Rice is high in carbohydrates, so try to fill your plate with more vegetables, meat or fish. Order more vegetable dishes or dishes that have a high proportion of vegetables, such as Beef with Broccoli. Ordering steamed vegetables as a side is also a good healthy alternative to filling up on rice.

Meal Recommendations

Foo Yung - Foo Yung is an omlette dish without any carbohydrates. Add as many veggies as you like such as mushrooms, onions and peppers. Nothing is deep-fried and can be plain or contain chicken, beef or prawns.

Chop Suey - Chop Suey is a healthy option for a main as it is usually meat and vegetables with ginger, garlic and soy. Some restaurants add noodles, which you can ask for the dish to come without and to add extra vegetables.

3 Reviews


Tue May 24, 2011 at 3:32 pm

pak choi is always a good option as an alternative to rice or noodles, they tend to cooked is steamed and add ginger, chilli and soy sauce (which you can ask for less if you want) also, i wondered if the chicken and mushroom soups would be a good options as this is mostly meat and the egg in a stock sauce??


Mon May 2, 2011 at 9:39 pm

I have just had a chinese for my dads birthday... as much as i didnt want tooo... i scanned the menu over and over ... trying to remember what was sort of acceptable to the programme .. and for the life of me i could not remember :( i settled for chop suey in the end and gave the chips to the chiuldren... and as soon as i got back iv just come to check what kind of things you can have .. and i am pleased to see chop suey as a recommendation.. its just made me feel a million times better about it and i dont feel quite so guilty now! It can be done!


Wed Feb 2, 2011 at 10:40 am

I have found the adding of veggies to fill up instead of higher carbs a key thing when dieting/improving my diet...simple but key. It takes a bit of getting used to, but choosing the veggies fwith the right texture for the dish can really make healthier eating enjoyable.

Payment Options
  • Visa
  • MasterCard
  • Amex
  • Paypal
  • Afterpay