Julie Mayer, a Registered Dietitian who moved to Shanghai in 2009, has worked as a nutrition communications specialist for companies including the US National Dairy Council, Kellogg’s and Quaker Oats. Here she shares valuable advice on eating well in Shanghai and information on her interactive workshops and soon-to-be-released guidebook.

Is Chinese food unhealthy?

Overall, traditional Chinese food is really healthy, with its focus on vegetables, grains and tofu. It has the potential to be unhealthy in two ways: overuse of chemicals and pesticides in food production, and high levels of sodium and fat in some Chinese sauces. I recommend investigating your food sources carefully and using fewer sauces to reap the health benefits of a traditional Chinese diet.

The obesity rate, while on the rise in China, is still well below that of Western countries. Doesn’t the local diet have a lot to do with a thinner population?

Absolutely. In addition to the traditional Chinese diet being healthy, typical portion sizes are more modest than Western countries and physical activity is ingrained in everyday life. I would caution that the influx of Western foods, especially those high in sugar with large portion sizes, and "modern" conveniences such as cars and washing machines, could result in a significant increase in obesity, diabetes and cardiovascular disease for the Chinese population.

What food products should we be careful about consuming?

Some industries, such as dairy and beef, are relatively new in China and safety regulations are still a work in progress. Until this gets sorted out, I recommend sticking with imported versions of those products, if possible, or those overseen by a multinational company. You can feel more comfortable with food industries that have a long history in China such as fish, noodles or rice.

Many people would love to eat better, healthier foods, but local boutique or imported Western brands are often far pricier. Does eating healthy necessarily mean paying more?

Not necessarily. The healthiest foods in China are the least expensive – fruits, vegetables, tofu and noodles! But if you are buying foods from the wet market, I recommend peeling all produce and using proper washing techniques to get rid of any pesticide residue.

How can we live healthier in Shanghai?

Shanghai is a really stressful place and can lead to overeating, overdrinking and inactivity. Stress management techniques such as yoga, meditation and physical activity, along with making sure you are getting proper rest, can encourage a healthier lifestyle which complements eating well.

What inspired you to start your workshops?

The stress of living in Shanghai was really taking a toll on my health, so I created Eat Well Shanghai to help both myself and others in the same situation. It has inspired me to search the city for all kinds of interesting healthy eating opportunities, such as dried apricots from the Changde Lu Friday Muslim market and fresh fish from the Tongchuan Lu fish market.

Can you tell us more about the guidebook you are about to release?

The Eat Well Shanghai Guidebook is designed to be a roadmap for people looking to eat well and feel good at home and on the go. In addition to general nutrition advice, it includes a comprehensive guide of grocery and delivery services, as well as a wide variety of restaurants offering healthy, safe and satisfying food. In addition, it includes tasty recipes from local chefs and translated phrases for eating well at home and in restaurants.

Web: www.eatwellshanghai.com