Navigating the Chinese Takeaway Menu for Health
Chinese cuisine is vast and varied, but Americanized versions often prioritize sweetness, saltiness, and fried preparation methods, leading to higher calorie and sodium counts. By understanding a few key principles, you can transform your takeaway experience from a high-fat indulgence into a balanced, nutritious meal. The core strategies involve focusing on cooking methods, protein and vegetable content, and controlling sauces and portion sizes.
Healthiest Main Dishes to Order
To find the healthiest main course, look for menu items that are steamed, broiled, or lightly stir-fried with plenty of vegetables and lean protein. Here are some of the top contenders:
- Steamed Fish with Vegetables: One of the most traditional and healthiest options, this dish features protein-rich white fish (like sole) steamed with ginger, scallions, and a light soy sauce. The steaming process preserves nutrients and avoids the extra fat from frying. Pair it with a side of extra steamed vegetables for maximum fiber.
- Moo Goo Gai Pan: This Cantonese dish is a light, delicate stir-fry with lean chicken breast, mushrooms, water chestnuts, and other fresh vegetables in a broth-based sauce. It's a great source of protein and vitamins without the heavy, sugary sauces often found in other dishes.
- Shrimp with Broccoli in Garlic Sauce: This dish offers a fantastic balance of lean protein and nutrient-rich broccoli. Shrimp is high in protein and low in calories, while broccoli provides fiber and antioxidants. A garlic-based sauce is a lighter alternative to heavier, sweet sauces.
- Buddha's Delight (Jai): A vegetarian-friendly option, this dish is a stir-fry of mixed vegetables and tofu. It's packed with fiber, vitamins, and plant-based protein. To keep it healthy, ask for it steamed instead of stir-fried, and request the sauce on the side.
- Chop Suey: A stir-fry of meat, eggs, and thinly sliced vegetables in a light sauce, Chop Suey can be a healthy choice if you opt for lean protein (chicken, shrimp) and ask for a light sauce. The focus on vegetables makes it a great source of fiber and nutrients.
Healthiest Appetizers and Sides
Starting your meal with a healthier appetizer can help curb overeating and add nutrients. When it comes to sides, what you choose can significantly impact the overall health of your meal.
Healthier Options
- Broth-Based Soups: Egg drop or hot and sour soup are low-calorie and can fill you up before the main course. A cup is typically under 100 calories and contains beneficial ingredients like ginger and scallions.
- Steamed Dumplings: Instead of their pan-fried counterparts, steamed dumplings offer a great source of lean protein and vegetables. A medium steamed dumpling can be as low as 40 calories.
- Chicken Lettuce Wraps: These are an excellent low-carb, high-protein appetizer option, often featuring ground chicken and water chestnuts in a light sauce.
- Steamed Vegetables: An easy way to increase your fiber and nutrient intake is to order a side of plain steamed vegetables. Many restaurants offer this, even if it's not prominently featured on the menu.
- Brown Rice: Opting for brown rice over white rice increases your fiber intake and can help stabilize blood sugar levels. It's a much healthier alternative to fried rice, which is often loaded with extra oil and sodium.
Items to Limit or Avoid
- Deep-Fried Appetizers: This includes egg rolls, spring rolls, fried wontons, and crab rangoons, which are high in unhealthy fats and calories.
- Fried Rice and Lo Mein Noodles: These rice and noodle dishes are often cooked with significant amounts of oil and sodium, and lo mein uses refined flour noodles.
- Sugary Sauces: Dishes with heavy, sugary sauces like General Tso's, sweet and sour, orange chicken, and honey chicken should be consumed sparingly due to their high sugar content.
Customizing Your Order for Optimal Health
Even with a pre-selected dish, you can make tweaks to improve its nutritional profile.
- Ask for Steamed: Instead of stir-fried, request that your dish be steamed, especially for vegetable and protein combinations.
- Sauce on the Side: This simple change allows you to control the amount of sodium and sugar you add to your meal. Lighter sauces like garlic, ginger, or oyster sauce are better choices.
- Go Light on Oil: For stir-fried dishes, ask the restaurant to use less oil during preparation.
- Extra Vegetables: Requesting extra vegetables in your stir-fry will boost your fiber and nutrient intake without significantly adding to the calorie count.
- Control Portion Size: Takeout portion sizes are often large enough for multiple servings. Use a plate and save the rest for later.
Comparison of Healthy vs. Unhealthy Chinese Takeaway
| Feature | Healthier Choice | Less Healthy Choice |
|---|---|---|
| Cooking Method | Steamed, boiled, or lightly stir-fried | Deep-fried, heavily battered, and pan-fried |
| Dish Examples | Steamed Fish, Moo Goo Gai Pan, Buddha's Delight | General Tso's Chicken, Sweet and Sour Pork |
| Appetizer | Broth-based soup, steamed dumplings, chicken lettuce wraps | Egg rolls, fried wontons, fried spring rolls |
| Sauce | Light garlic or ginger sauce on the side | Heavy, sweet sauces like honey or orange sauce |
| Carbohydrate | Brown rice (in moderation) or skip it | Fried rice or greasy noodles (lo mein) |
| Vegetables | Plentiful, fresh, and often steamed | Sparse or heavily sauced |
Conclusion
While a Chinese takeaway menu can present nutritional challenges, armed with the right knowledge, you can make delicious and healthy choices. By prioritizing steamed preparations, lean proteins, and an abundance of vegetables, and by managing the amount of sauce and portion size, you can enjoy a satisfying meal that aligns with your health goals. The healthiest items often reflect traditional Chinese cooking methods, favoring fresh ingredients and subtle flavors over heavy frying and sugary sauces. So next time you order in, remember these tips to make your takeaway night a healthy one. For more information on healthy eating, visit the Healthline website.
