Chinese cuisine is widely popular all over the world for its incredible blend of flavors and textures. However, with the vast range of dishes on offer, it can be challenging to make healthy choices when dining out at a Chinese restaurant. While some options may seem healthier than others, it can be hard to tell what goes into each dish and how it is prepared.
In this article, we will be exploring some of the healthiest Chinese food options you can order when eating out. From vegetables and lean proteins to sauces and cooking methods, we will uncover some of the best dishes to keep your taste buds satisfied while also taking care of your health.
Criteria for Choosing Healthy Chinese Food
When it comes to ordering Chinese food, there are certain criteria that can help you choose the healthiest options. Firstly, avoid fried and crispy dishes which are high in calories and saturated fats. Look for stir-fried or steamed dishes instead. Secondly, prioritize dishes that are rich in protein, fiber, and vegetables. These will keep you full for longer and provide your body with essential nutrients.
Another important factor to consider is the sauce used in the dishes. Many Chinese dishes are served with high sodium sauce which can be detrimental to your health. Opt for dishes that are made with light sauces or request for the sauce to be served on the side. Lastly, portion control is key to maintaining a healthy diet. Chinese cuisine is often served in large portions, so try sharing a dish with a friend or taking leftovers home. By following these criteria, you can enjoy a healthy and satisfying meal the next time you order Chinese food.
The Role of Steaming in a Healthy Chinese Meal
Steaming is a cooking technique that is widely used in Chinese cuisine and plays an important role in making a healthy Chinese meal. By steaming food, you can retain its natural flavor, color, and nutrients. This is because the food is cooked using only water vapor and not submerged in oil or other unhealthy liquids. Steamed dishes are also low in calories, making them ideal for those who are watching their weight.
In addition to being healthy and low in calories, steamed dishes are also easy to digest, making them an excellent choice for people with digestive issues. Examples of steamed dishes in Chinese cuisine include steamed vegetables, dumplings, fish, and rice. So, if you are looking for a healthy Chinese meal, consider ordering steamed dishes as they are a good source of vitamins, fiber, and other important nutrients that your body needs to stay healthy.
Best Protein Options for Chinese Takeout
When it comes to Chinese takeout, protein options play a crucial role in determining how healthy your meal will be. Opting for lean protein sources is the key to ensuring that you get all the necessary nutrients without the added calories and unhealthy fats. One of the best protein options for Chinese takeout is tofu. This vegetarian source of protein is low in calories, high in protein, and is a good source of iron and calcium. When choosing tofu dishes, look for those that are stir-fried or steamed and avoid those that are deep-fried.
If you’re a meat-eater and want to indulge in some protein-packed Chinese takeout, opt for dishes like steamed chicken or shrimp. Steaming is a healthier cooking method as it preserves the natural nutrients and flavors of the protein. However, be sure to avoid dishes that are battered and deep-fried as they can be high in calories and unhealthy fats. Additionally, dishes like Moo Shu Chicken or Beef and Broccoli are also great options as they are loaded with vegetables and protein, making them a well-balanced meal. Whatever protein option you choose, be sure to pair it with a side of steamed vegetables and a bowl of rice for a complete and healthy meal.
The Importance of Choosing the Right Sauce
The sauce is the most crucial element that determines the nutritional value of your Chinese food order. A healthy sauce can enhance the flavor and provide a nutrient boost while an unhealthy sauce can take a healthy dish in a negative direction. It is essential to choose the right sauce to ensure healthy, delicious Chinese food.
Most Chinese dishes come with several sauce options. Opt for sauces that are low in salt, sugar, and unhealthy fats. Avoid sauces that come with high fructose corn syrup, artificial flavorings, and preservatives. Sauces like oyster sauce, hoisin sauce, and duck sauce contain high sugar content and unhealthy preservatives. On the other hand, sauces like broth-based sauces, ginger-based sauces, and garlic sauce are healthier choices. By ensuring the right sauce selection, you can enjoy a healthy and flavorful Chinese meal.
Tips for Asking for Healthy Modifications
When it comes to ordering healthy Chinese food, you may need to make a few modifications to ensure that your meal is both healthy and delicious. Here are some tips for requesting healthy modifications when placing your order:
1. Ask for steamed dishes instead of fried – Steaming is a cooking technique that helps to preserve the nutrients in your food while reducing the calorie count. Request that your proteins, vegetables, and rice are prepared using the steaming method.
2. Skip the heavy sauces – Many Chinese dishes are made with sugary and high-fat sauces that can derail your healthy eating efforts. Ask for your sauces to be served on the side or request lighter options like broth-based or garlic-based sauces.
3. Load up on vegetables – One of the best ways to make your Chinese meal healthier is to incorporate more vegetables. Ask for extra vegetables in your dishes or order a side of steamed vegetables to enjoy with your meal.
Finally, it’s always a good idea to be specific when requesting healthy modifications. Let the restaurant know exactly what you want and ask if they can accommodate your requests. By taking these steps, you can enjoy a healthy and delicious Chinese meal.
Our Top Picks for Healthiest Chinese Dishes
When it comes to Chinese cuisine, there are plenty of healthy options to choose from. Our top picks for the healthiest Chinese dishes are steamed vegetables, steamed fish, moo shu vegetables, hot and sour soup, brown rice, kung pao chicken, and Buddha’s delight.
Steamed vegetables are a low-calorie and nutrient-dense option that can include a variety of options such as broccoli, bok choy, and carrots. Steamed fish is a great source of protein and omega-3 fatty acids. Moo shu vegetables, made with shredded cabbage and other vegetables, is a flavorful option low in calories and high in fiber. Hot and sour soup is a great appetizer that has ingredients like mushrooms, tofu, and vegetables in a spicy broth. Brown rice is a healthier alternative to white rice and goes well with most Chinese dishes. Kung pao chicken can be made healthier by asking for less sauce and adding extra vegetables. Finally, Buddha’s delight is a vegetarian dish that is loaded with various vegetables and often served with tofu or mushrooms.
Understanding Portion Control for a Healthy Chinese Meal
When it comes to maintaining a healthy lifestyle, portion control is crucial, even when ordering Chinese food. Often, Chinese restaurants serve large portions that can contain a high amount of calories and sodium. Limiting your portion size can help you balance your calorie intake and improve your overall health.
To practice portion control, it’s vital to be mindful of what you’re ordering and how much you’re consuming. Consider sharing your meal with a friend or taking half of it home for leftovers. Pay attention to the serving size and nutrition information provided by the restaurant. Opt for steamed or stir-fried dishes with lean protein and plenty of vegetables. With just a little bit of effort and attention to detail, you can enjoy a healthy and delicious Chinese meal while maintaining a balanced diet.
Final Thoughts
Eating Chinese food can be healthy if you know what to order. By choosing dishes that are steamed or stir-fried, opting for lean protein sources, and enjoying plenty of vegetables and grains, you can create a nutrient-dense and delicious meal. Be mindful of added sauces and ask for them on the side to control the amount you consume.
It’s also important to keep portion sizes in mind and avoid overeating. Additionally, choosing Chinese tea or water instead of sugary drinks can help keep calories and sugar intake in check. With these tips in mind, you can enjoy the flavors of Chinese cuisine without compromising your health.