Making Smart Choices for a Healthier Chinese Takeout
Chinese food is a beloved takeout option, but it often gets a bad rap for being unhealthy. While popular items like General Tso's chicken, fried rice, and egg rolls are high in calories, sodium, and fat, a vast array of traditional Chinese dishes prioritize balance and fresh ingredients. By understanding which dishes to choose and how to customize your order, you can enjoy a delicious and nutritious meal that fits into a healthy diet.
Healthiest Appetizers and Soups
Starting with a light, broth-based soup or a steamed appetizer can be a great way to fill up and avoid heavier options. These choices help manage portion control for the main course and provide a boost of nutrients without excess calories.
Best appetizer and soup choices include:
- Hot and Sour Soup: A flavorful, broth-based soup with mushrooms, tofu, and bamboo shoots. It’s low in calories and packed with antioxidants.
- Egg Drop Soup: A simple, protein-rich option made from chicken broth and egg. A cup can be a low-calorie starter.
- Steamed Dumplings (Jiaozi): A much healthier alternative to fried egg rolls or fried dumplings, these are typically filled with lean protein (like shrimp or chicken) and vegetables.
- Chicken or Tofu Lettuce Wraps: A fresh, vegetable-dense appetizer that provides lean protein and fiber. Ask for the sauce on the side to control sugar and sodium.
Best Entrée Choices for a Balanced Meal
When selecting a main course, prioritize dishes featuring lean protein, lots of vegetables, and minimal heavy, sugary sauces. The key is to look for preparations that involve steaming, stir-frying, or braising, which use less oil than deep-frying.
Excellent entrée choices:
- Beef and Broccoli: A classic for a reason, this dish combines lean beef with nutrient-rich broccoli in a savory, non-battered preparation.
- Moo Goo Gai Pan: Featuring sliced chicken and a medley of stir-fried vegetables like mushrooms, water chestnuts, and snow peas in a light, white sauce, this is a balanced and flavorful option.
- Buddha's Delight (Lo Han Jai): A vegetarian treasure trove of mixed vegetables and often tofu, stewed in a light sauce. It's packed with fiber and vitamins.
- Kung Pao Chicken: This spicy dish is cooked with stir-fried chicken, vegetables, and peanuts in a sauce that is often lower in sugar than other chicken options. The chicken is typically not deep-fried.
- Shrimp with Garlic Sauce: Shrimp is a great source of lean protein, and this dish is filled with vegetables and a flavorful garlic sauce.
- Steamed Fish with Ginger and Scallions: A traditional and incredibly healthy option, as steaming preserves the fish's nutrients and minimizes added fats.
Comparison Table: Healthy vs. Unhealthy Chinese Takeout
This table highlights the nutritional differences between common takeout dishes, helping you make an informed decision.
| Dish | Cooking Method | Primary Protein/Filling | Sauce Type | Health Ranking |
|---|---|---|---|---|
| Steamed Fish | Steamed | Fish | Light (ginger/scallion) | Excellent |
| Moo Goo Gai Pan | Stir-fried | Chicken, vegetables | Light (white sauce) | Excellent |
| Beef and Broccoli | Stir-fried | Beef | Savory (brown sauce) | Good |
| Kung Pao Chicken | Stir-fried | Chicken | Spicy, moderately sugary | Good |
| General Tso's Chicken | Deep-fried, battered | Chicken | Heavy, sweet, sugary | Poor |
| Orange Chicken | Deep-fried, battered | Chicken | Heavy, very sweet, sugary | Poor |
| Egg Rolls | Deep-fried | Mixed veggies/pork | N/A | Poor |
| Fried Rice | Pan-fried | Rice, egg, mixed | Soy sauce, oil | Poor |
Tips for Healthier Takeout Ordering
Beyond choosing the right dishes, a few simple adjustments can make a big impact on your meal's nutritional profile.
- Go for Steamed over Fried: This is the most important rule. Any item listed as "crispy," "battered," or "fried" will be high in fat and calories.
- Ask for Sauce on the Side: Many sauces are high in sugar and sodium. Ordering it on the side gives you control over how much you use.
- Choose Lean Protein: Opt for dishes with chicken, shrimp, fish, or tofu instead of fatty cuts of pork or beef.
- Load up on Vegetables: Ask for extra vegetables in your stir-fry or order a steamed vegetable side dish to boost fiber and nutrients.
- Mind Your Carbs: Choose plain steamed rice over egg fried rice or lo mein noodles, which contain more oil and sodium. Better yet, opt for brown rice for more fiber, or use less rice altogether.
- Stay Hydrated: Drink water instead of sugary drinks, which can quickly add empty calories to your meal.
A Note on Sauces and Sodium
Many Chinese sauces, even those in seemingly healthy dishes, are loaded with sodium. Condiments like soy sauce, oyster sauce, and even sweet and sour sauce can drive up your salt intake. Always request reduced-sodium soy sauce or alternatives like coconut aminos if available. Even small dips can make a difference. By being conscious of the sauce content, you can drastically reduce the sodium in your meal. For specific dietary concerns, such as managing blood pressure, requesting less or no added salt is always a good idea, though some chefs may be unable to alter the base sauces.
Conclusion
While Chinese takeout can be a caloric and high-sodium trap, it doesn't have to be. By making informed decisions based on cooking methods, protein sources, and vegetable content, you can turn a potentially unhealthy meal into a well-balanced and nutritious one. Embrace steamed dishes, lean proteins, and plenty of vegetables, and don't be afraid to ask for modifications like sauce on the side. Enjoy your favorite Chinese flavors guilt-free by ordering smart.
For more on balanced eating, visit the National Institutes of Health website.
