What's the Best Thing to Eat from a Chinese Restaurant? A Nutrition Diet Guide

A single large Americanized Chinese meal can contain over 1,500 calories, but mindful choices can make it a nutritious option. This guide helps you navigate the menu to determine what's the best thing to eat from a Chinese restaurant for your nutrition diet.

Quick Summary

This article outlines a strategic approach to ordering healthy Chinese food by focusing on steamed dishes, lean proteins, and vegetable-dense options. It provides tips for managing portion sizes, limiting high-sugar sauces, and making smart substitutions for a balanced meal.

Key Points

• Choose Steamed Over Fried: Prioritize steamed dishes, like dumplings and fish, to significantly reduce fat and calories compared to deep-fried options.

• Prioritize Lean Protein: Select main courses with lean proteins such as chicken, shrimp, or tofu, and make sure they are prepared by steaming or light stir-frying.

• Manage Sauces Carefully: Request heavy, sweet sauces (e.g., sweet and sour, orange chicken sauce) on the side to control your intake of sugar, salt, and fat.

• Maximize Your Veggies: Fill your plate with vegetable-dense items like Moo Goo Gai Pan or Buddha's Delight, and consider ordering a side of steamed greens.

• Opt for Healthier Starches: Choose steamed brown rice instead of fried rice or oily noodle dishes like lo mein to increase your fiber intake and reduce excess calories.

Dining at a Chinese restaurant doesn't have to sabotage your nutrition goals. By understanding preparation methods and making smarter menu selections, you can enjoy the delicious, complex flavors of Chinese cuisine without the excess calories, sodium, and fat often found in popular Americanized dishes. The key is to shift your focus from deep-fried, heavily-sauced options to those that are steamed, stir-fried, or broth-based.

The Healthy Ordering Strategy

To make the healthiest choices, approach the menu with a simple formula: focus on vegetables, lean protein, and healthy starches, while being mindful of sauces and cooking methods.

Start Smart with Appetizers and Soups

Your meal begins with a choice that can set the tone for your entire dining experience. While tempting, crispy spring rolls and crab rangoons are typically deep-fried and loaded with calories. A better option is a broth-based soup or steamed dumplings.

• Egg Drop Soup or Hot and Sour Soup: These broth-based soups are low in calories and can fill you up, preventing overindulgence later in the meal. Just be aware of the sodium content in the broth.
• Steamed Dumplings: Choosing steamed over pan-fried dumplings dramatically reduces fat content. They provide a tasty, protein-packed starter, with fillings of vegetables, shrimp, or lean meat.
• Chicken Lettuce Wraps: This appetizer offers a perfect balance of lean protein and fresh vegetables. It's a low-carb, high-fiber way to begin your meal, especially if you go easy on the dipping sauce.

Choosing a Nutritious Main Course

The main event is where the most significant decisions are made. Look for dishes that highlight fresh ingredients and lighter cooking methods.

• Moo Goo Gai Pan: A classic choice, this dish features stir-fried chicken with mushrooms and a variety of vegetables like snow peas and water chestnuts in a light sauce. The chicken isn't deep-fried, and the sauce is typically less sugary than others.
• Beef and Broccoli: This popular dish combines lean beef with fiber-rich broccoli in a savory, but often light, sauce. For a leaner option, some restaurants may allow you to substitute chicken or tofu for the beef.
• Kung Pao Chicken (or Shrimp): For those who enjoy a bit of spice, Kung Pao is an excellent option. It features stir-fried chicken, peanuts, and chili peppers, and its sauce is generally lower in sugar than those found in sweet and sour or orange chicken dishes. Requesting the sauce on the side and a light preparation makes it even healthier.
• Buddha's Delight (Lo Han Jai): This vegetarian entrée is a medley of mixed vegetables, like bok choy, cabbage, and mushrooms, often with tofu. It's a great choice for maximizing your vegetable intake. Ask for it steamed instead of stir-fried to reduce oil.
• Steamed Fish or Shrimp with Vegetables: Steaming is one of the healthiest cooking methods, locking in nutrients without added fats. A steamed fish with ginger and scallions is an authentic and lean choice, often served with a low-sodium soy sauce on the side.

Selecting Smarter Sides and Starches

Instead of calorie-dense fried rice or oily lo mein, opt for healthier, whole-grain alternatives.

• Brown Rice: Many restaurants now offer brown rice as a healthier alternative to white rice. It contains more fiber, which helps you feel full and promotes better blood sugar control.
• Steamed Vegetables: A side of steamed vegetables, such as bok choy or garlic string beans, is an easy way to boost the fiber and nutrient content of any meal.
• Ask for Modifications: Don't be afraid to ask for your dish to be prepared with less oil, or with sauces on the side, allowing you to control how much you use. You can also ask for extra vegetables to be added to your entree.

Comparison of Healthy vs. Less Healthy Chinese Food Choices

Healthy Choices	Less Healthy Choices
Steamed Dumplings	Fried Wontons/Egg Rolls
Hot and Sour Soup	Wonton Soup with fried noodles
Moo Goo Gai Pan	General Tso's Chicken
Beef and Broccoli	Orange or Sesame Chicken
Steamed Fish/Shrimp	Sweet and Sour Pork
Buddha's Delight	Lo Mein/Chow Fun (noodles)
Brown Rice	Fried Rice

Strategies for a Balanced Chinese Meal

Beyond just picking the right dishes, a few habits can make your meal even healthier:

1. Portion Control: Restaurant portions are often oversized. Consider sharing an entree or asking for a to-go box at the beginning of the meal to pack half away.
2. Use Chopsticks: Eating with chopsticks can naturally slow down your meal, giving your brain time to register fullness before you overeat.
3. Drink Water or Tea: Opt for water or unsweetened tea instead of sugary sodas, which add empty calories. Green tea, often served at Chinese restaurants, offers additional health benefits.
4. Embrace Fresh Herbs and Spices: Lean into the flavors of garlic, ginger, and chili to enhance your food, rather than relying on heavy, sugary sauces.
5. Look for Vegetarian Sections: Many menus have a vegetarian section, which can be a treasure trove of healthy, vegetable-forward options like Mapo Tofu or Buddha's Delight. Tofu is an excellent source of plant-based protein.

The Power of the Right Choices

Ultimately, the 'best thing to eat from a Chinese restaurant' is not a single dish, but an informed strategy. By combining lean proteins, an abundance of vegetables, and healthier cooking methods like steaming or light stir-frying, you can build a balanced and delicious meal. Don't be shy about asking for modifications, such as sauce on the side or a lighter oil, and remember that controlling your portion sizes is crucial. With these tips, your next Chinese meal can be both satisfying and aligned with your nutritional goals.

For more expert advice on healthy restaurant choices, see this guide from Sutter Health: Eating Healthy Chinese Food.

Frequently Asked Questions

What are some of the lowest calorie Chinese food options?

Some of the lowest calorie options include broth-based soups like egg drop or hot and sour soup, steamed vegetable dumplings, chicken lettuce wraps, and entrees that feature steamed vegetables and lean protein.

Is fried rice an unhealthy option?

Yes, fried rice is generally an unhealthy option because it is made with white rice (low in fiber) fried in oil, and often contains excessive sodium from soy sauce. Steamed brown rice is a much healthier alternative.

What's healthier, lo mein or chow mein?

Neither lo mein nor chow mein is a particularly healthy choice, as both are noodle dishes prepared with oil and high-sodium sauces. For a healthier option, choose a stir-fried dish with plenty of vegetables or a noodle soup.

How can I reduce the sodium when ordering Chinese food?

To reduce sodium, ask for low-sodium soy sauce, request that sauces be served on the side, limit your consumption of broth, and avoid extra salty menu items like fried noodles.

Can I still eat Chinese food if I'm on a diet?

Yes, you can include Chinese food in a healthy diet by choosing lighter, steamed options, focusing on vegetables and lean protein, and controlling portion sizes. Ordering strategically is key to fitting it into your meal plan.

Are sweet and sour dishes always unhealthy?

Yes, dishes with names like 'sweet and sour' or 'orange chicken' are typically unhealthy because they feature deep-fried meat smothered in a sugary, high-calorie sauce. They are best avoided or saved for rare treats.

What is the best way to manage portion sizes at a Chinese restaurant?

The most effective way to manage portion sizes is to share entrees with others, or immediately put half of your meal into a to-go box as soon as it arrives. Eating with chopsticks can also help you eat more slowly.