For many, ordering Chinese food is a delicious and convenient treat. However, many of the dishes popularized in Western Chinese restaurants are loaded with deep-fried ingredients, sugary sauces, and excess sodium. The good news is that by making a few simple, informed choices, you can navigate the menu to find options that are both flavorful and healthy. The key lies in understanding which cooking methods and ingredients are most beneficial for your nutrition.
Appetizers: How to start your meal right
Starting your meal with a smart appetizer can set a healthy tone and prevent overeating. Many popular appetizers like fried egg rolls and crab Rangoon are high in fat and calories. For example, a single veggie egg roll can have nearly 200 calories.
- Choose broth-based soups: Egg drop soup, hot and sour soup, or wonton soup are excellent, low-calorie choices. These can be very filling and help curb your appetite for the main course. Just be mindful of high-sodium levels in the broth and toppings.
- Opt for steamed dumplings: Steamed vegetable or pork dumplings are a much healthier alternative to their fried counterparts. They offer a savory, satisfying taste with a fraction of the oil and calories. A serving of steamed dumplings can have significantly fewer calories than fried alternatives.
Main courses: Focus on lean protein and vegetables
The main dish is where you can make the biggest impact on the overall health of your meal. Prioritizing dishes rich in lean protein and plenty of vegetables is the best strategy.
- Look for steamed fish: Steamed fish with ginger and scallions is one of the best options on any menu. This cooking method preserves the fish's natural nutrients, including beneficial omega-3 fatty acids, without adding excess fat.
- Select lean protein stir-fries: Dishes featuring lean meats like chicken, shrimp, or tofu combined with a variety of vegetables are a great choice. Examples include Beef and Broccoli, Chicken with Mixed Vegetables, or Moo Goo Gai Pan (chicken with mushrooms and vegetables).
- Explore vegetarian dishes: Buddha's Delight, a mix of steamed vegetables and tofu, is naturally low in calories and high in fiber and nutrients. Mapo Tofu is another great option, providing plant-based protein from tofu, although the sauce should be requested lightly.
The importance of cooking methods
The method by which your food is cooked is arguably the most important factor in determining its healthiness. Traditional Chinese cooking includes many healthy methods, but Americanized versions often rely on deep-frying.
- Steaming and boiling: These methods are the healthiest, as they require little to no oil. Steaming locks in nutrients and moisture, while boiling is perfect for delicate ingredients.
- Stir-frying: While healthier than deep-frying, stir-fries can still contain a lot of oil and sodium. You can make them healthier by asking the restaurant to use less oil and go light on the sauce.
- Deep-frying: This is the unhealthiest option. Dishes like General Tso's chicken, sweet and sour pork, and sesame chicken are typically deep-fried and coated in sugary sauces. It's best to avoid these or save them for rare occasions.
Navigating sauces and sides
Even a healthy dish can become unhealthy if it's smothered in a high-calorie, high-sodium sauce. The sides you choose also have a significant impact.
- Sauce on the side: This is a game-changer. Requesting sauces on the side allows you to control exactly how much you use. Steer clear of thick, sweet sauces and opt for lighter, broth-based options like garlic sauce or ginger sauce.
- Watch the sodium: Many Chinese sauces, including soy, hoisin, and oyster sauce, are high in sodium. Ask for reduced-sodium soy sauce or simply use it sparingly to avoid excess salt.
- Choose brown rice: Swap white rice for brown rice. Brown rice is a whole grain, offering more fiber and nutrients and helping to stabilize blood sugar levels.
- Skip fried carbs: Fried rice and chow mein are high in calories, oil, and sodium. A simple bowl of steamed brown rice is a much healthier companion to your main dish.
A comparison of healthy and unhealthy Chinese dishes
This table helps illustrate the difference between a few common healthy and unhealthy options based on preparation and ingredients.
| Feature | Healthy Options | Less Healthy Options |
|---|---|---|
| Cooking Method | Steamed, boiled, or lightly stir-fried | Deep-fried, battered, or heavily sauced |
| Appetizer | Egg drop soup, steamed dumplings | Fried egg rolls, fried wontons, crab Rangoon |
| Main Dish | Steamed fish, Beef and Broccoli, Moo Goo Gai Pan | General Tso's chicken, Sweet and Sour Pork, Orange Chicken |
| Sauce | Light sauce, sauce on the side, reduced-sodium soy | Heavy, sweet, or sticky sauces |
| Carbohydrates | Steamed brown rice, extra vegetables | Fried rice, lo mein noodles |
| Protein | Lean chicken, seafood, tofu | Battered, fatty meats |
Portion control and other dining tips
Even with the healthiest choices, portion control is crucial. Chinese restaurant servings are often large enough for multiple meals.
- Share your meal: Order family-style to share several dishes with dining companions. This allows for variety without over-indulging in a single dish.
- Pack half to go: Before you even start eating, ask for a to-go box and immediately pack up half of your entree. This helps manage portion size and provides a second meal for later.
- Hydrate wisely: Stick to water or unsweetened green tea with your meal instead of sugary sodas.
- Use chopsticks: Eating with chopsticks naturally slows you down, giving your brain more time to register fullness.
Conclusion: Mindful indulgence is possible
Chinese cuisine offers a wide range of dishes, many of which can be highly beneficial for your health. The difference between a healthy and unhealthy Chinese meal often comes down to the preparation method and sauces used. By choosing steamed or lightly stir-fried dishes with lean proteins and plenty of vegetables, requesting sauces on the side, and being mindful of portion sizes, you can enjoy a satisfying and nutritious dining experience. Informed choices empower you to enjoy your favorite flavors without compromising your dietary goals. For more in-depth nutritional guidance, consider visiting authoritative health resources like the National Institutes of Health.
