By Rachel Lanning Translated by Liu Fang Ru

Did you know that in the some lunch boxes contain 900 calories bursting in between those two little rubber bands?

Chang Chin-jen, president of the Taiwan Medical Association for the Study of Obesity, estimates that there are 11 million people in the country who have weight problems, according to a September, 2004 article in the Taipei Times. Although that number seems surprisingly high, it is true that most residents of Taiwan aren't getting any skinnier.

The Devil is in the Details
Taiwan has an abundance of fresh, healthy foods that lend themselves to a low-calorie lifestyle. Moreover, the general diet is still relatively free from processed foods. But the cooking method is usually where the calorie count soars, as the majority of restaurant food is prepared in a frying pan or a wok.

Bernard Lee, who teaches Western cooking at Shih Chien University, thinks that most Taiwanese food is too oily. Since fried foods contain a generous amount of oil or lard, these entrees are full of fat and calories. Just one tablespoon of vegetable oil has 120 calories and 12 grams of fat. Besides being highly caloric, a diet high in vegetable oil and other saturated fats may clog your arteries and significantly increases your risk of heart disease.

Those small, pork-filled bundles of "jiaozu" dumplings pack anywhere from 50 to 150 calories each. If you're like most people, you can put away a minimum of 10 dumplings at a meal. Before you know it, you've eaten 1,000 calories, and that's not including the dipping sauce! Don't even think about those all-you-can-eat dim sum restaurants! Those deep fried dim sums are the same as those jiaozu. Then there's the ever-popular "bien dang" lunch box that is quick, cheap, and tasty. But did you know that some lunch boxes contain 900 calories bursting in between those two little rubber bands?

So, what's a dieter to do? Well, if you don't have the metabolism of a teenager anymore, you need some practical advice about staying trim and fit in a country that thrives on fried food. Instead of swearing off fast food forever, here are some suggestions from professional chefs, nutritionists, a registered nurse, and expats who have lived in Taiwan for years.

Tips from the Pros:
1. Avoid fried foods.
Ask to have your vegetables boiled in water instead of fried. The chef may look at you a little funny, but he'll get over it. Ask the chef to prepare your dishes with less oil.

2. Find healthy dining spots.
Try the food courts in department stores or at the mall. From sushi to sub sandwiches to smoothies, healthy food abounds. Stay away from fast food chains and try a vegetarian restaurant instead.

3. Watch your portion sizes.
Most people feel ripped off if they pay a lot of money for food and then walk away hungry. Because of this, Western portion sizes are huge, making it easier to overeat. Although portion sizes of Taiwanese food tend to be smaller, all-you-can-eat buffets create a dieting dilemma; hungry patrons get to pig-out on all kinds of fattening foods. Eating buffet-style on a regular basis will likely result in weight gain, not loss.

4. Avoid highly-caloric beverages.
Although fruit smoothies are arguably healthy, most of the sweetened teas and beverages won't help you lose weight. A Strawberries & Cream Frappuccino at Starbucks has 580 calories. Unless you have a very high metabolism, you probably can't afford to drink hundreds of extra calories every day. Stick to unsweetened teas or small amounts of pure fruit juice, and ask for skim milk when ordering flavored coffee drinks.

5. Make dining out the exception, not the rule.
"There's so much fabulous food here," says well-known food writer and stylist, Shirlee Posner. "It's not one meal that's going to make you fat." If you do have to eat out, keep it simple. Do your own shopping and cooking! I know, I know, you're too tired to cook when you get home from work. But if you're concerned about your health and diet, you can probably save yourself hundreds of calories by simply preparing the food yourself.

Helpful websites:

Would you like to know how many calories are in a Big Mac or a chocolate frosted donut? Do your research before you eat out! Many fast food chains offer nutrition information on their websites.
www.mcdonalds.com (McDonald's)
www.kfc.com (KFC)
www.mos.cop.jp (Mos Burger)
www.misterdonut.co.jp (Mister Donut)
www.bk.com (Burger King)
www.subway.com (Subway)
www.starbucks.com (Starbucks)
http://www.haagendazs.com/home.do (Haagen-Dazs ice cream/Haagen-Dazs)