Navigating the Chinese Restaurant Menu
For many, ordering from a Chinese restaurant is a convenient and delicious treat, but it doesn't have to sabotage your healthy eating goals. The key is to understand the difference between traditional Chinese cuisine, which often emphasizes fresh, seasonal ingredients and balanced meals, and the Americanized versions, which can be laden with oil, sugar, and sodium. By applying a few simple strategies, you can enjoy a flavorful and nutritious meal without the guilt.
The Healthiest Appetizers and Soups
Starting your meal with a smart appetizer can fill you up and prevent overindulging in higher-calorie entrées. Steer clear of deep-fried items like egg rolls and crab rangoon, which are packed with fat and calories.
Healthier Appetizer Options
- Steamed Dumplings: Choosing steamed over fried dumplings is a simple switch that drastically cuts down on fat and calories. Filled with meat or vegetables, they offer a satisfying start. You can further reduce sodium by using a low-sodium soy sauce or a chili sauce sparingly for dipping.
- Broth-Based Soups: Soups like egg drop, wonton, or hot and sour are excellent, low-calorie choices that help fill you up. Just be sure to skip the fried noodles often served on the side. A cup of egg drop soup, for instance, contains a modest 65–90 calories.
- Shrimp Spring Rolls: Often made with a light rice paper wrapper and fresh veggies, shrimp spring rolls are a healthier alternative to fried egg rolls.
Making the Best Entrée Choices
When it comes to the main course, preparation method is everything. Opt for dishes that are steamed, broiled, or lightly stir-fried, and always ask for the sauce on the side.
Best Entrée Options
- Steamed Fish or Chicken with Vegetables: This is arguably the single healthiest thing you can order. Steaming is a cooking method that uses no added oil, and the dish is typically served with an abundance of vegetables, providing a balance of lean protein, fiber, and nutrients. A whole steamed fish with ginger and scallions is a traditional and flavorful choice.
- Moo Goo Gai Pan: This Cantonese dish features lean chicken and a medley of vegetables like mushrooms, snow peas, and water chestnuts, all in a light, mild sauce based on chicken broth. It provides a great protein-to-vegetable ratio without the heavy, sugary sauces.
- Buddha's Delight (Lo Han Jai): A vegetarian favorite, this dish combines protein-rich tofu with a wide variety of vegetables like bok choy, cabbage, and carrots. Ask for it steamed to keep it low in calories.
- Beef or Chicken and Broccoli: A classic and healthy option, this stir-fry combines lean protein with fiber-rich broccoli. To keep it light, request that it be made with less oil and with the sauce on the side.
- Chop Suey: This dish is essentially a mix of stir-fried meat, eggs, and thinly sliced vegetables in a light sauce. Its focus on vegetables and lean protein makes it a solid choice.
Selecting Smart Sides and Controlling Sauce Intake
Sides can add unnecessary calories, but with a simple switch, they can enhance the nutritional value of your meal. White rice, noodles, and sugary sauces can quickly turn a healthy meal into a less-than-ideal one.
- Opt for Brown Rice: Brown rice is a whole grain, offering more fiber and nutrients than white or fried rice. However, as a side dish, it's easy to overeat. Measure out a reasonable portion and fill the rest of your plate with vegetables and protein.
- Steamed Vegetables: Always a great option, a side of steamed vegetables like bok choy, broccoli, or snow peas adds fiber and vitamins.
- Control the Sauce: Sauces are often a hidden source of high sugar, fat, and sodium. Requesting sauces on the side, especially with dishes like Kung Pao chicken, allows you to control exactly how much you add. Lighter sauces like garlic, ginger, and black bean are generally better than sweet and sour or General Tso's.
Comparison Table: Healthy vs. Less Healthy Chinese Options
| Feature | Healthy Choices (e.g., Steamed Fish, Moo Goo Gai Pan) | Less Healthy Choices (e.g., General Tso's Chicken, Lo Mein) |
|---|---|---|
| Cooking Method | Steamed, boiled, lightly stir-fried | Deep-fried, heavily battered |
| Protein | Lean chicken, fish, shrimp, tofu | Often fried, battered, and higher in fat |
| Sauce | Light, broth-based, or on the side | Thick, sweet, high in sugar, fat, and sodium |
| Carbohydrates | Brown rice, plentiful vegetables | White rice, fried rice, noodle dishes |
| Sodium | Generally lower, especially with sauce on side | Often very high, especially with thick sauces |
| Vegetables | Plentiful, fresh, and often steamed | Minimal or heavily sauced |
Putting It All into Practice
To make your next Chinese food outing a success, remember these key takeaways. Prioritize steamed and vegetable-forward options. Be mindful of sauces and portion sizes. Consider splitting a dish or taking half home for a future meal. By being an informed diner, you can ensure that your Chinese food experience is both delicious and aligned with your health goals.
For more in-depth nutritional information and comparisons, consulting resources like the National Institutes of Health (NIH) Heart Healthy Chinese Food tips can provide valuable guidance.
Conclusion: Savoring Smart Chinese Cuisine
Eating healthy at a Chinese restaurant is not a matter of deprivation but of smart choices. While Americanized Chinese fare can be high in calories, sodium, and fat, plenty of nutritious and authentic alternatives exist. By focusing on dishes that are steamed or lightly stir-fried, loaded with vegetables, and feature lean proteins, you can enjoy all the wonderful flavors of Chinese food without compromising your diet. Starting with a broth-based soup and choosing brown rice over white rice are simple changes that can make a big difference. With a little foresight, your Chinese takeout night can be both delicious and genuinely healthy.
