Eating Out on a Diet

Restaurant Advice: Chinese & Japanese
Look for soba, udo, and ramen noodles in broth and avoid crispy noodles.
Look for soba, udo, and ramen noodles in broth and avoid crispy noodles.


Chinese food is often loaded with vegetables and can be low in calories. But many popular dishes are full of fat and calories. Use your newfound menu-sleuthing skills to avoid fried and crispy items. If sodium is a concern, avoid soups, "lo mein," and soy sauce -- which has about 1,000 milligrams of sodium per tablespoon.

Best bets:

  • Steamed vegetable dumplings.
  • Egg drop or won ton soups.
  • Chop suey.
  • "Sizzling" items.
  • Vegetarian delight.
  • Use chopsticks; you'll eat more slowly and may consume less.

Waistline expanders:

  • Fried egg rolls or won tons.
  • Foods served in a bird's nest.
  • Dishes containing nuts.
  • Crispy Chinese noodles.
  • Duck.


Many Japanese dishes are low in fat because they are braised, steamed, or simmered. As with Chinese, avoid fried items.

Best bets:

  • Miso.
  • Shumai (steamed dumpling).
  • Chicken teriyaki.
  • Yakitori (grilled chicken skewer).
  • Sushi.
  • "Sizzling" items.
  • Soba, udo, and ramen noodles in broth.

Waistline expanders:

  • Pan fried or agemono (deep fried).
  • Tempura or katsu.
  • Fried bean curd.
  • Fried noodles.
  • Fried rice.
  • Sukiyaki.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.