Make Your Takeout Healthier

By Jane Farrell

Almost everyone loves Chinese takeout, whether it’s pork fried rice or Peking duck. But this popular cuisine can be heavy in fat and salt. The experts at choosemyplate, a division of the U.S. Department of Agriculture, share strategies for making your next meal healthier – and still enjoyable:

Look for veggies Pick dishes that highlight veggies, like chicken and broccoli or a vegetable stir-fry. Be mindful of the type and amount of sauce used. Ask if sauce can be put on the side.

Try steamed foods Many foods can be steamed rather than fried. Steamed dumplings and rice are lower in saturated fat than the fried versions.

Adjust your order Most restaurants are happy to accommodate your requests. Ask that your food be cooked with less oil or half the sauce.

Add sauce packets sparingly Sodium in soy sauce and calories from added sugars in duck and teriyaki sauces can add up quickly, so be mindful of how much you use.

Use chopsticks This may not seem like a healthy-eating tip, but the truth is that unless you’re an expert, eating with chopsticks, rather than a fork, can help you slow down and recognize when you’re full so you don’t overeat.

For more information on nutrition, weight loss and exercise, visit www.choosemyplate.gov.