Chinese food can be both nutritious and tasty if you select items that are steamed, boiled or stir-fried rather than deep-fat fried. Choose plain rather than fried rice. Avoid anything in batter because these foods are higher in fat and calories. Use as little cooking oil as possible. Chinese seasonings are high in salt. Instead, try pepper, ginger, garlic or five-spice powder which consists of star anise, fennel, clove, cinnamon, peppercorns, according to Food Standards Agency, a consumer advice and information site from the UK.
Cooking Chinese Food
If you prepare Chinese food at home and haven't got a steamer, try putting the food in a sieve over a pan of boiling water. You can also use a wok, or any large pan. Choose healthier oils such as canola, olive, soybean, safflower or sunflower. You only need to use a very small amount of oil and the food cooks quickly. This means the food is low in added fat and it retains more nutrients because the cooking time is shorter.
Balanced Eating
A healthy meal should be based around starches, vegetables and fruits. Choose foods such as noodles, rice, dumplings, and go for whole grain versions whenever possible. Consume a variety of fruit and vegetables every day such as bamboo shoots, Chinese cabbage, greens such as bok choi, water chestnuts, bean sprouts,baby corn, mushrooms, onions, lychees, mandarins, melon and starfruit. Choose tofu or lean meat with the fat removed.
Restaurant Dining Tips
You should avoid the crispy fried noodles on the table and order chicken instead of duck, which is higher in fat, as reported in American Heart Association. Order steamed dumplings instead of egg rolls, and wonton or hot and sour soup instead of egg drop soup. You can ask the chef to omit soy sauce, MSG and salt during food preparation. Ask for steamed rice in place of fried rice.
More Restaurant Dining Tips
To reduce your calorie and fat intake for the day, eat half the food you order and take the rest home to eat the next day. Steer clear of thick gravy or sauces made from sugar, flour, or cornstarch. Instead, ask for your meal to be prepared using hot mustard sauce, hoisin sauce or oyster sauce. You can also ask the chef to use half the usual amount of sauce when preparing your meal.
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