Heart-healthy fare, according to the American Heart Association, should be low in total fat and saturated fat, as well as cholesterol- and sodium-controlled. Like most cuisines, Chinese restaurant food has both healthful and less healthy options. On the positive side, because Chinese meals are not meat-centered, they may be lower in total and saturated fats. On the other hand, they can be extremely high in sodium, so choose carefully.
Appetizers
While Chinese soups, such as won-ton and hot and sour, are low in calories and fat, providing 100 calories and 1 to 3 g fat per serving, they are very high in sodium. Choose spring rolls or steamed shrimp or pork dumplings instead. Recommended by both the Center for Science in the Public Interest (CSPI) and the American Heart Association, spring rolls have a thinner wrapper than egg rolls and are not fried. They are typically filled with vegetables and rice. According to CSPI, the average spring roll provides 100 to 150 calories, 3 to 5 g fat and less than 500 mg sodium.
Steamed dumplings, according to P.F. Chang's website, offer 75 calories or fewer, 2 g fat, 0 g saturated fat and less than 200 mg sodium per ounce. Avoid the dipping sauces as they are loaded with sodium. One exception is reduced-sodium soy sauce, which you can enjoy in moderation. Vegetarian or chicken lettuce wraps, on average, provide 140 to 160 calories per serving, 7 g fat and less than 600 mg sodium per serving.
Entrees
According to the American Heart Association, when on a heart-healthy diet, avoid fried foods and heavy sauces. For Chinese cuisine, steer clear of sweet and sour pork or chicken and crispy beef. According to CSPI, shrimp with lobster sauce, composed of shrimp in a light wine sauce with mushrooms, egg and scallions, weighs in at about 400 calories and only 3 g saturated fat, though it is very high in sodium. Go light on the sauce, or enjoy just a taste on the side.
Portion size makes a significant difference in nutrition values, so consider sharing an entree, particularly one that is 10 to 12 oz. Panda Express' 5.4 oz. broccoli beef offers 150 calories, 6 g fat and 720 mg sodium. A 5.5-oz. serving of broccoli chicken is another good choice, providing 180 calories, 9 g fat and 630 mg sodium. Tofu-based entrees may be healthy as long as they are not fried.
Rice and Vegetables
A side of steamed brown or white rice provides 190 to 220 calories, and is fat- and sodium-free. Chinese cuisine uses a host of vegetables, which are healthy; but again, beware of the sodium. Buddha's Feast is a steamed or stir-fried vegetable dish. When steamed, it is lower in calories and fat. This dish includes a variety of mixed vegetables, such as carrots, baby corn, snap peas, black mushrooms, asparagus and broccoli. Buddha's Feast provides, on average, 200 calories, 1.5 g fat and less than 250 mg sodium, according to the Women and Weight website. A simple order of plain mixed vegetables, on average, offers fewer than 100 calories, and less than 0.5 g fat and 200 mg sodium.
References
- American Heart Association: Heart-Healthy Diet Goals
- American Heart Association: Tips for Eating Chinese Food
- Center for Science in the Public Interest: A Wok on the Wild Side: Chinese Restaurant Food
- Women and Weight: Low-Calorie Chinese Meals: Restaurant or Take Out
- Panda Express: Menu Nutrition Information
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