Chinese-style food is common in the Western world -- even most small towns in the United States have at least one Chinese buffet or take-out restaurant. However, the fare at these restaurants is highly Americanized, focusing heavily on meats and fried foods. These foods are loaded with calories and saturated fats that are detrimental to your diet. However, there are certain Chinese selections you can enjoy when dieting for weight loss or improved health.
Rice
Rice has gained a poor reputation in the Western world, largely because of low-carbohydrate weight-loss plans such as the Atkins and South Beach diets. However, this food, which is a staple of the traditional Chinese diet, may help facilitate weight loss and prevent obesity, according to Lorraine Clissold, author of "Why the Chinese Don't Count Calories." The fiber in rice may make you feel full more quickly, keeping you from eating more than necessary. Choose brown rice over white rice when possible -- brown rice is higher in fiber. Avoid fried rice, which is high in sodium and fats.
Tofu
Tofu is a staple food in China and Japan, as well as other Asian and South Pacific countries such as Thailand and Vietnam. It is commonly used in stir fry dishes, desserts and soups. Opting for tofu instead of meats helps you obtain nutrients without adding saturated fats to your diet. It quickly absorbs the flavors of spices and marinades, making it versatile as well as healthy, according to Rosa Ross, author of "New Wok Cooking."
Vegetables
Vegetables are low in calories and high in dietary fiber, making them appropriate choices for Chinese food on a diet. These foods also provide a wealth of vitamins and minerals necessary for optimal health, such as calcium, iron, vitamin A and selenium, according to Phyllis Balch, author of "Prescription for Nutritional Healing." Opt for stir-fried or steamed vegetables such as asparagus, broccoli, snow peas, carrots and bok choy, or Chinese cabbage. Avoid fried vegetables, which add calories and fats to your diet.
Soups
Start your meal with soup, such as Chinese vegetable or hot and sour soup. Liquids may help make you feel full more quickly, reducing your temptation to overeat during the main course, according to Clissold. Look for soups made with vegetable broth, which lacks the fats of chicken or beef broth.
References
- "Why the Chinese Don't Count Calories"; Lorraine Clissold; 2008
- "New Wok Cooking"; Rosa Ross; 2000
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
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