From steamed vegetables to grilled fish, it's not difficult to find healthy Chinese food options. However, mixed in with these selections can be high-sodium sauces and crunchy offerings that are higher in fat. If you've made a commitment to healthy eating, knowing which Chinese foods to eat and which to avoid can help you make choices that don’t contribute to your waistline.
Appetizers
When it comes to appetizers, avoid options such as egg rolls, fried dumplings or spareribs, which tend to be fatty or greasy. Penn Medicine's Wellness and General Nutrition site notes that egg drop, wonton, and hot and sour soups are all warm, filling alternatives that are also lower in fat.
Steamed Rice
Chinese menus offer steamed or fried rice. The least fattening option is steamed rice, notes syndicated health columnist Charles Stuart Platkin in The Honolulu Advertiser. Fried rice is prepared using oils and egg, which adds fat and calories. Ask for steamed brown rice; while not always available in restaurants, brown rice contains more fiber, which helps you feel fuller longer. Consuming more steamed rice and less of your main course fills you up, notes Penn Medicine; this can help prevent overeating.
Chow Mein
Chow mein is stir-fried noodles that have vegetables and often a protein source added to them. Penn Medicine recommends chow mein noodles with chicken, beef, pork or shrimp. Avoid crispy chow mean noodles, however, which are fried and contain more fat than their non-crispy counterparts.
Vegetables
Traditional Chinese cooking uses many flavorful vegetables, such as bean sprouts, bok choy, Chinese broccoli, cabbage and eggplant. Nutritionist Susan Burke, writing for eDiets.com, advises asking for steamed vegetables whenever possible, and recommends pairing these with steamed chicken, fish, shellfish or tofu, spiced with red pepper or hot mustard.
Pass on Sauces
Little can derail a healthy Chinese meal more than adding extra sauce to otherwise healthy fare. Pick dishes with the minimum of sauces, marinades and hot oils, advises Penn Medicine; these add flavor, but also add fat, sodium and calories. Low-sodium soy sauce is good for rice and meat dishes. Duck and plum sauces are low fat, but have sugar, which adds calories. Enjoy these additions, but in moderation.
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