Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.
Who doesn't love a Chinese feast? Fried rice, honey prawns?
So many delicious flavours and a lot of fat and sodium too if we are not careful.
So, if Chinese is your first choice when dining out or ordering in, here are the most popular Chinese dishes ranked in order of calorie content.
If you can specifically order a steamed dumpling, it is one of the best options nutritionally, relatively low in calories and fat and a much smarter option than any of the fried entrée options.
Relatively light as far as Chinese cuisine goes, where possible opt for steamed varieties of dumplings over fried for a much lower fat and calorie load.
They may look like a simple bun, but it is the layers and layers of pastry and fatty meat filling which make a single pork bun a high calorie Chinese meal addition.
One of the better options, especially when the mince is served with loads of vegetables and low-calorie additions like bean sprouts.
Whilst the mix of broth can be a little salty, overall, any soup is relatively low in calories and if the goal is to eat fewer carbs, simply give a few of the wontons a miss.
One of the best choices you can make on the menu, this thick, tasty soup is rich in protein thanks to its rich chicken and egg base and is extremely filling, so can even serve as a light meal on its own.
What feels like a light appetiser is actually almost a meal worth of calories thanks to the heavy pastry and deep-fried coating so if you are watching your calories, steer well clear of the Spring Rolls
Whilst high in salt, nutrient rich pippies pack a mean protein punch and are relatively low in calories, especially if you ditch the extra noodles.
The mix of vegetables and protein mean a hot pot is one of the best options when ordering Chinese food.
It surely is not a Chinese feast without a serve of combination fried rice, and while there is some decent protein to be found, there tends to be plenty of fat care of the fatty meat and generous use of oil to mix ingredients together.
Although fried, so it does have some added fat, the chicken typically used to make lemon chicken is breast which helps bump up the protein content of this popular dish.
While this dish may look healthy thanks to its bean base, the mix of fatty pork mince, a whack of oil and a truckload of salt mean it is tasty, but not overly healthy.
Another of the lighter Chinese options thanks to the mix of chicken and vegetables, while there are some extra calories courtesy of the oil used to fry, if you minimise the white rice you consume this can be a healthy option.
One of the healthier meals you can order from a calorie perspective, the mix of relatively lean meat and vegetables becomes much higher in calories after typically being fried in lashings of oil.
Nutritionally the biggest issue with this dish is the massive amount of sodium found in the heavy sauce, which means this dish contains over 1000 milligrams of sodium per serve.
A Chinese dish that you can make into a healthier version at home using extra lean mince, going light on the rice and noodles and loading up the vegetables, it is the liberal use of oil that bumps up the fat and calorie load of Chow Mein when you order in. Keep in mind this dish is also especially salty thanks to the liberal use of soy sauce to season.
Make with a heavy sauce, the calorie and fat content of this dish is increased as the meat used tends to be higher in fat as it creates a softer base for the dish. Keep in mind this dish is also extremely salty and offers no extra vegetables in the way a mixed stir fry does.
Admittedly we tend to just eat one or two of these deep-fried delights but the heavy batter alongside lashings of sugary marinade creates an extremely high calorie dish.
You may have a single stick, but the mix of fatty cuts of chicken and lashings of high fat peanut-based sauce means that this meal choice can be a complete calorie overload.
Another high fat and high sugar dish thanks to the sugary sauce and the fact the dish is deep fried to achieve the especially crispy texture. Another one to keep for special occasions only, or to taste rather than fill your dish up with.