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

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

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

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

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



More Swap It Options

This segment aired on Breakfast TV Jan 5, 2011






Featured Articles

Dancing to Get Fit

Popular shows like Dancing with Stars and So You Think You Can Dance have brought a new life to dance and another way... Read More

Swap It: Movie Theatre...

Next time you’re in a movie theatre and sit down to your next combo – let me tell you what you’re eating – you... Read More

Can't Lose Weight?

How often do we say, “I can’t lose weight” even though I’m eating healthy and exercising Bad genetics, a slow... Read More

Fast Food's Great Leap...

When was the last time you said you loved your fast food experience at a mall? Well you have to try the new Eaton... Read More

Exotic Fruit

If you’re bored with apples and oranges, exotic fruits may be worth a try. Those strange names and odd shapes ... Read More

Food Videos

Choose It and Lose It:...

Drinking your calories is just as bad (if not worse) as eating them. A lot of the time we don't realize how many calories, fat, and sugar are in our beverages... Read More

Rose in the Kitchen:...

Watch as Rose prepares delecious recipes with wild blueberries, while chatting with hosts of Rogers Daytime TV show. Follow Rose, as she prepares easy summer... Read More

Choose It and Lose It:...

Let's face it: Late night cravings won't go away unless you satisfy them with a late night snack. But be smart about your choices and remember to swap these... Read More


You must be logged in to leave a comment