What Is the Healthiest Chinese Takeaway Meal for Weight Loss?

According to dietitians, many popular Chinese takeaway options are high in fat, sugar, and salt, but it is possible to choose a healthier option for weight loss. Making the right choices, such as opting for steamed over fried, can transform your meal into a nutrient-dense option that supports your goals.

Quick Summary

This guide helps you select nutritious, low-calorie options from a Chinese takeaway menu. Key strategies include choosing steamed or lightly stir-fried dishes, prioritizing lean proteins and vegetables, and controlling sauce portions.

Key Points

• Opt for Steamed or Boiled: Choose dishes prepared by steaming or boiling, such as dumplings, fish, or vegetables, to significantly reduce fat and calorie content.

• Prioritize Lean Proteins: Select meals featuring lean sources like chicken, shrimp, or tofu over fattier cuts or battered options to build a more filling and nutrient-dense meal.

• Load Up on Vegetables: Look for vegetable-heavy stir-fries or order a side of steamed vegetables to increase fiber and satiety, helping you feel fuller for longer.

• Request Sauce on the Side: Take control of added sugars and sodium by asking for sauces to be served on the side, allowing you to moderate your intake.

• Choose Healthier Carbs: Substitute fried rice and lo mein noodles with a smaller portion of steamed brown or plain white rice to cut down on excess calories and fat.

• Be Wary of 'Crispy' and 'Battered' Items: Dishes labeled 'crispy' or 'battered' are almost always deep-fried, making them high in unhealthy fats and calories and best to be avoided.

• Start with Soup: A broth-based soup like egg drop or hot and sour can be a low-calorie appetizer that helps curb your appetite before the main course.

Navigating the Chinese Takeaway Menu for a Healthy Meal

For many, ordering a Chinese takeaway is a convenient and delicious treat. However, without careful consideration, it can also be a high-calorie, high-sodium indulgence that derails weight loss efforts. The key to enjoying Chinese food while staying on track is to understand the different cooking methods and ingredients. Dishes that are steamed, boiled, or lightly stir-fried are your best friends, while anything deep-fried, battered, or smothered in a thick, sugary sauce should be treated with caution. By focusing on lean protein sources, plenty of vegetables, and a modest amount of steamed rice, you can build a satisfying and healthy meal.

The Healthiest Chinese Takeaway Meal Components

Lean Proteins: The Foundation of a Filling Meal

Protein is crucial for weight loss as it helps you feel full and satisfied, reducing the urge to overeat. When choosing your main dish, look for options featuring lean proteins prepared in a healthy manner.

• Chicken and Broccoli: A classic for a reason. This dish offers lean chicken and fiber-rich broccoli stir-fried in a light sauce. Ask for extra broccoli and the sauce on the side to control sodium.
• Moo Goo Gai Pan: This dish features sliced chicken and a medley of vegetables like mushrooms, snow peas, and water chestnuts in a light sauce, making it relatively low in calories.
• Steamed Fish with Ginger and Scallions: Steaming is one of the healthiest cooking methods, and this dish provides lean protein and omega-3 fatty acids without excess oil or fat.
• Shrimp with Garlic Sauce: Shrimp is a low-calorie protein source. When paired with mixed vegetables in a garlic sauce, it becomes a nutritious and flavorful choice.
• Kung Pao Chicken: A spicier alternative that is often less sugary than other sauced chicken dishes. It typically includes stir-fried chicken, peanuts, chili peppers, and vegetables.

Vegetable-Centric Dishes

Loading your meal with vegetables is an excellent strategy for weight loss, as they are high in fiber and nutrients while being low in calories. Dishes where vegetables are the star are a smart choice.

• Buddha's Delight (Lo Han Jai): A vegetarian stir-fry packed with mixed vegetables like bok choy, cabbage, and mushrooms, often with tofu. Specify steamed tofu to keep it light.
• Steamed Vegetables: Many takeaways offer a simple side of steamed mixed vegetables, a perfect, low-calorie way to add fiber and vitamins to any meal.
• Garlic String Beans: A simple yet delicious side dish featuring sautéed string beans with fresh garlic.

Low-Calorie Appetizers and Sides

For a guilt-free start to your meal, choose appetizers and sides that won't undo your hard work.

• Steamed Dumplings: Opt for steamed over fried to save hundreds of calories and grams of fat. Fillings can be vegetable, shrimp, or lean meat.
• Egg Drop or Hot and Sour Soup: A broth-based soup is a low-calorie way to fill up before your main course, which can prevent overeating.
• Chicken Lettuce Wraps: A great low-carb appetizer that combines seasoned chicken with fresh lettuce cups. Be mindful of the dipping sauce.

Smart Sauce Strategies

Sauces are a major source of hidden calories, sugar, and sodium in many Chinese takeaway meals. Asking for sauces on the side gives you control over your intake. Opt for lighter sauces like garlic or oyster sauce, and use them sparingly. Avoid thick, sticky, and sugary sauces like sweet and sour, orange, or lemon sauce.

Comparison Table: Healthy vs. Unhealthy Chinese Takeaway

Feature	Healthy Choice	Unhealthy Choice
Cooking Method	Steamed, boiled, lightly stir-fried, baked	Deep-fried, crispy, battered
Protein	Lean chicken, shrimp, tofu, fish	Fatty meats (pork belly, BBQ duck), mystery meat balls
Vegetables	Plentiful, often a main component	Sparse, mostly garnish
Carbohydrates	Steamed brown rice, plain steamed rice	Fried rice, lo mein noodles, egg fried rice
Sauce	Light, sauce on the side (e.g., garlic, oyster)	Thick, sticky, sugary (e.g., sweet & sour, lemon, orange)
Appetizers	Steamed dumplings, hot and sour soup	Prawn crackers, deep-fried spring rolls

Conclusion

Chinese takeaway can absolutely be a part of a successful weight loss journey if you make informed choices. By prioritizing steamed or lightly stir-fried dishes with lean protein and an abundance of vegetables, you can enjoy a flavorful and satisfying meal without the calorie overload. Remember to ask for sauces on the side, opt for steamed rice, and be wary of anything marked as 'crispy' or 'battered'. Small changes in your order can make a huge difference in your nutritional intake, proving that you can enjoy your favorite cuisine while working towards your health goals.

For more expert advice on navigating healthy takeout, check out this guide on Healthline: Healthy Chinese Food: 10 Great Takeout Options.

Expert Ordering Tips

Prioritize Steamed or Boiled Dishes

For weight loss, the cooking method is paramount. Steamed dishes, like dumplings and fish, or boiled options like certain soups, are the lowest in fat and calories. Look for the words 'steamed' or 'boiled' on the menu.

Load Up on Veggies

High-fiber vegetables help you feel full faster and for longer. Ask your takeaway to add extra vegetables to your stir-fry or order a side of steamed mixed vegetables to boost your meal's nutritional content.

Request Sauce on the Side

Take control of your sugar, fat, and sodium intake by ordering the sauce on the side. This allows you to add just enough for flavor without drenching your meal in unnecessary calories.

Choose Lean Protein Sources

Opt for lean protein like chicken, shrimp, or tofu, and avoid fatty cuts of meat. Lean protein helps support muscle mass and keeps you satiated.

Go for Brown Rice

When choosing a side of rice, brown rice is the healthier choice. It offers more fiber and nutrients than white rice and has a lower glycemic index.

Limit High-Sodium Soy Sauce

Many dishes contain high amounts of sodium. To reduce this, use soy sauce sparingly or opt for a low-sodium version if available.

Making Your Takeaway Healthier

• Hydrate Well: Drink plenty of water or unsweetened tea to fill up and avoid sugary drinks.
• Watch Portion Sizes: Takeout portions are often very large and can be 2-4 servings. Consider portioning your meal and saving the rest for later.
• Mindful Eating: Eat slowly and pay attention to your body’s fullness cues to prevent overeating.

Note: Always be specific when you order. Clear communication can ensure your meal is prepared in the healthiest way possible.

Best Options for Main Course

• Steamed fish with vegetables
• Moo Goo Gai Pan
• Chicken and broccoli
• Kung Pao chicken
• Buddha's Delight with steamed tofu
• Shrimp with garlic sauce

Smart Sides and Appetizers

• Hot and Sour or Egg Drop Soup
• Steamed dumplings
• Garlic string beans
• Steamed brown rice

What to Avoid

• Deep-fried spring rolls
• Prawn crackers
• Sweet and sour battered dishes
• Egg fried rice and lo mein noodles
• Dishes with thick, sugary sauces

By following these simple guidelines, you can enjoy a delicious Chinese meal that aligns with your weight loss goals.

Frequently Asked Questions

Can I eat fried rice on a weight loss diet?

Fried rice is typically high in oil and calories. A healthier alternative is to order a small side of plain steamed rice instead. If you really want some fried rice, opt for a small portion and combine it with a vegetable-heavy dish.

Are sweet and sour dishes a healthy option?

No, sweet and sour dishes should generally be avoided. The meat is often battered and deep-fried, and the sauce is loaded with sugar and calories, making it a poor choice for weight loss.

What's a good low-calorie appetizer to order?

Excellent low-calorie appetizer choices include broth-based soups like Egg Drop or Hot and Sour Soup, and steamed dumplings instead of the fried versions.

Should I choose beef and broccoli or moo goo gai pan?

Both can be healthy options. Moo goo gai pan is often lighter and lower in calories as it features lean chicken. Beef and broccoli is also a solid choice, but contains red meat and possibly more sodium, so requesting the sauce on the side is a good idea.

How can I reduce the sodium in my Chinese takeaway?

Ask for the sauce on the side and use it sparingly. You can also request a low-sodium soy sauce. Avoiding high-sodium sauces and dishes like prawn crackers and heavily sauced items will help significantly.

Is tofu a healthy option for weight loss?

Yes, tofu is a great plant-based protein source. To maximize its health benefits, opt for steamed tofu over deep-fried or crispy versions.

What if I can't find 'steamed' options on the menu?

If steamed dishes are not clearly listed, choose a vegetable-heavy stir-fry with a lean protein like chicken or shrimp. Always ask for the sauce on the side to control your intake.