Swap It: Chinese Take Out (Aired on Breakfast TV Jan 5, 2011)

Most everyone loves to go out for Chinese food or for a Chinese take out to come home and watch movies. But fast food Chinese restaurants can be a landmine of calories, fat and sodium. Rose shows you Swap It options at most popular Chinese restaurants.

Manchu Wok
	Honey garlic chicken crisp lightly battered chicken in a honey garlic sauce 450 cal / 22 gm fat / 3 gm saturated fat / 890 mg sodium = half your daily intake of fat = 2.5 hrs of weight lifting
	= almost 6 Quarter Chicken Dinners (white meat, no roll, Fresh Vegetable Medley, Sweet Kernel Corn or Garden Salad with no dressing and Chalet Dipping Sauce) in fat 1 Dinner is 240 cal, 4 g fat, 1 g sat, 480 mg Na
	SWAP IT
	Spicy beef stir fried beef with carrots, onions, celery in Manchu wok sauce 180 / 13 gm fat / 1.5 gm fat / 560 mg sodium you can lose 4 lbs at the end of the year if you make this swap once a week

Made in Japan
	Tofu teriyaki with hot and spicy sauce 854 calories / 20 gm fat / 2 gm saturated fat / 1205 mg sodium =2 hrs of push ups
	= almost 2 Lasagna entrees at Vanelli's
	SWAP IT
	shrimp teriyaki with pan Asian sauce 563 calories / 4.5 gm fat /1 g sat/ 1073 mg sodium Added bonus, this dish has 30% of your daily intake of iron Swapping for this option twice a week will help you shed 8.6 lbs in a year

Made In Japan
	Yakisoba noodle with chicken, beef and teriyaki sauce 639 calories / 9.2 gm fat /2.8 g saturated fat/ 2000 mg sodium = 1.5 hrs of scrubbing floors
	= approximately 22 cups of Cinemark popcorn in sodium
	SWAP IT
	Pan Asian noodles with Chicken and pan asian sauce 421 calories / 4.2 gm fat / 1 g saturated fat/ 1085 mg sodium

Egg rolls (generic)
	2 egg rolls with sauce 438 / 18 gm fat / 3 gm saturated fat / 1500 mg sodium
	= 353 McCain shoestring frozen fries in sodium
	SWAP IT
	2 Spring rolls with sauce 200 calories / 7 gm fat / 1 gm saturated fat / 640 mg sodium You can lose up to 7 lbs a year just by making this swap twice a week