While Chinese takeaway may be associated with deep fried, high-carbohydrate and high-fat foods, you can make better choices and opt for a diet that includes healthier Chinese takeout. Simple changes to your takeout menu can cut calories and fat, while including plenty of healthy vegetables.
Types
Many foods on a Chinese takeout menu can fit into a healthy diet. Brown rice is a high-fiber option, but small portions of white rice are a better choice than fried. Broth-based soups can fill you up and keep your total calorie intake lower. Choose vegetable and tofu dishes or look for meat dishes that have been steamed, braised, barbecued or stir-fried rather than deep fried or pan fried.
Size
Portion sizes for Chinese takeaway are typically excessive, even if you opt for healthier food choices. Plan on about 1 cup of your main dish, rather than the 2 to 3 cup servings sold at many restaurants, recommends Reader's Digest. Split your entree and rice with a friend or save half for the next day to reduce your total calorie intake. Ask for half the sauce to reduce the total calories and sodium in your entree, or use chopsticks to keep most of the sauce on your plate.
Significance
If your local restaurant offers healthier options, order one of those selections to keep fat, calories and sodium within a healthier range. If not, opt for simple stir fry dishes, steamed vegetables or a fairly light dish like moo goo gai pan or chicken with mushrooms. Sauteed tofu with mixed vegetables is another good option available on many menus. Request additional snow peas, broccoli or another healthy vegetable to round out your meal.
Considerations
If you want to stick with your diet without giving up favorite Chinese dishes adapt them to eat at home. Limit the oil and make simple and delicious stir fries at home with chicken, lean steak or tofu. Add ample amounts of your favorite vegetables and serve with brown rice or whole wheat udon noodles to round out a healthy meal. Other traditional foods, including steamed dumplings with a vegetable or lean protein filling and soup can help you to lose weight while enjoying meals you love.
Warning
Some foods on a Chinese takeaway menu just don't work for a healthy diet. Avoid lo mein dishes, fried dumplings, wontons or eggrolls and any dish with a pan-fried or deep-fried protein, as well as any dish labeled crispy. All of these foods will be high in fat and calories.
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