Traditional Chinese cuisine focuses heavily on vegetables and rice, with meats and fats in smaller portions. Unfortunately, the American takeout version of Chinese food often features breaded meats, syrupy sauces and fried rice. Choosing health-conscious dishes at a Chinese restaurant can be a challenge, but nutritious options are available. Know what to order and what to avoid, so you can enjoy Chinese food without sacrificing good nutrition.
Step 1
Avoid fried foods. Dishes like sweet and sour pork, egg rolls and fried shrimp may be full of saturated fats. Instead, choose grilled, steamed or broiled meats and fish – preferably without sauces.
Step 2
Load your plate with vegetables. Look for steamed vegetable dishes that aren’t smothered in high-sugar sauces . If you’re craving some flavor, use a squeeze of lemon juice or a sprinkle of ginger to liven up your meal. Ask for stir-fried vegetables cooked in very little sauce.
Step 3
Choose the right rice. Many rice dishes at Chinese restaurants are fried, and even the plain varieties are white and contain few nutrients. Ask for brown rice, if it is available, and remember that a serving should be about the size of your fist.
Step 4
Eat simply. The foods with the least ingredients are often the healthiest, so order dishes such as steamed meats, fish and simple stir-fried vegetables.
Step 5
Create your own dish. A lunch special dish of noodles, rice, meats and veggies can often top 1,000 calories. Build your own lunch out of separate items to lower the fat content of your meal.
Tips and Warnings
- Eat your whole meal with chopsticks, which typically hold less per bite than a fork. This may make you slow down and appreciate your food, which can lead to eating less overall.
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