Chinese food often includes nutritious ingredients like vegetables and rice; however, many preparation methods diminish the nutrition and make some Chinese food options too high in saturated fat, calories and sodium to be considered part of a healthy diet. Ordering Chinese food can be healthy if you know what foods to choose and what foods to avoid.
Steamed or Stir-Fry Vegetables
Adding vegetables to any meal is a nutritious way to increase your vitamin and mineral intake. Vegetables also supply fiber and crunch so your meal is more satisfying. It's best to order steamed or stir-fry vegetables because they contain far fewer calories than any deep-fried dish at a Chinese restaurant. Rocco DiSpirito notes in his book, "Now Eat This!: 150 of America's Favorite Comfort Foods, All Under 350 Calories," that broccoli is one of your best options when ordering vegetable dishes at Chinese restaurants.
Steamed Rice
Many Chinese restaurants feature a variety of fried rice dishes that include vegetables or meat like pork, beef, chicken or shrimp. Fried rice of any kind is cooked in high fat and high calorie oil that decreases the nutritional value of your Chinese meal. Steamed rice is a healthy alternative that contains little fat and far fewer calories. Ordering your entree served on top of steamed rice allows you to retain the flavor of your meal without compromising your health. Ordering brown rice over white rice is a healthier option still as brown rice is rich in fiber and contains vitamins and minerals not available in white rice.
Wonton Soup
Soup is a common appetizer for a Chinese meal and wonton soup is one of the lowest calorie and lowest fat options available. Vegetable wonton soup contains less saturated fat than wonton soup made with meat. Other soups, such as egg drop, have more fat and calories and less nutritional value. Wonton soup can contain a lot of sodium so avoid adding other high sodium toppings, such as soy sauce, to keep your salt intake as low as possible.
Shrimp
Many Chinese entrees contain red meat or dark meat chicken or pork. These types of meat can be quite high in saturated fat and calories. Shrimp is a healthy alternative because it contains fewer calories per serving as well as very little saturated fat. Shrimp is also a good source of protein so you are not eliminating that from your diet by keeping out other meat choices. Opt for sauteed shrimp rather than deep fried shrimp to keep your fat and calorie intake lower. Served with vegetables, shrimp can be one of your most nutritious options at a Chinese food restaurant.
References
- "One Hundred Weight-Loss Tips That Really Work"; Fred A. Stutman; 2006
- "Now Eat This!: 150 of America's Favorite Comfort Foods, All Under 350 Calories"; Rocco DiSpirito; 2010
- Asiarice.org: Brown Rice
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