Chinese food is known for its flavorful dishes like Kung Pao Chicken, Sweet and Sour Pork, and Egg Rolls. However, these takeout favorites are often fried and laden with calories, sodium, and unhealthy fats. For a healthier option, choose dishes made with lots of vegetables, lean proteins, whole grains and healthy fats.
Start with Broth-Based Soups
Brothy soups are a great way to start a Chinese meal. They are lower in calories than fried appetizers and provide hydration. Opt for soups with lots of veggies like wonton soup or egg drop soup. Hot and sour soup and congee (Chinese rice porridge) are also good options.
Fill Up on Veggies
Chinese restaurants typically offer a wide array of vegetable dishes. These provide important nutrients like vitamins, minerals and fiber. Some excellent choices include:
- Steamed or stir-fried veggie dishes – try mixed veggies, broccoli, green beans, etc.
- Vegetable spring rolls – opt for steamed instead of fried
- Buddha’s Delight – mix of veggies and tofu in a light sauce
Be mindful of heavy sauces which can add a lot of sodium, sugar and calories. Request light sauce or sauce on the side when possible.
Choose Whole Grains
Skip the white rice and fried noodles and opt for healthier whole grain options instead. Some good choices are:
- Brown rice
- Quinoa
- Buckwheat or soba noodles
- Steamed whole wheat dumplings
Whole grains provide more fiber, vitamins and minerals compared to refined grains like white rice.
Pick Lean Proteins
Here are some healthy, lean protein options at Chinese restaurants:
- Steamed, grilled or broiled chicken, pork, beef or seafood
- Tofu
- Eggs – steamed, hard-boiled or soft scrambled
- Edamame
Avoid fried items like General Tso’s Chicken, fried wontons, egg rolls and orange chicken which are high in fat and calories. Request sauce on the side.
Ask for Steamed Preparation
Many Chinese dishes can be made healthier simply by requesting them steamed. Steaming is a fast, convenient cooking method that retains moisture, nutrients and flavor without adding a lot of fat or calories. Try requesting steamed versions of dumplings, fish, chicken, shrimp, tofu and veggies.
Watch the Salt
Like many cuisines, Chinese food tends to be high in sodium. Request reduced sodium soy sauce and ask for dishes to be prepared with less salt. Avoid salt-laden condiments and high-sodium dishes like egg rolls and fried rice.
Sample Smaller Portions
Chinese restaurants are known for large portions. Try ordering an appetizer-size entree or splitting a main dish between two people. You can also pack up half your meal before digging in to control portion sizes.
Dip with Caution
Sauces and condiments can sabotage an otherwise healthy Chinese meal. For calorie- and sodium-laden dipping sauces, request them on the side. Opt for lower-sodium choices like:
- Soy sauce
- Hot mustard
- Sweet chili sauce
- Vinegar
Avoid high-fat, sugary sauces like duck and sweet and sour.
Skip the Fried and Sugary Treats
It’s best to avoid deep-fried and sugar-loaded desserts like fried bananas, churros and cheesecake. Fortune cookies are OK for a light ending. Or better yet, have some fresh fruit or tea for dessert.
Choose Healthier Beverages
Skip sugary sodas and juices and avoid alcohol which can pack a lot of empty calories. Here are some better beverage bets:
- Water – add lemon if desired
- Tea – green, black or herbal
- Sparkling water
Conclusion
With a few simple substitutions and special requests, you can enjoy delicious, nutritious Chinese food. Focus on broth-based soups, plenty of steamed veggies, lean proteins, whole grains and lighter sauces and preparations. Pay attention to portion sizes as well. With these tips, you can savor all the flavors of Chinese cuisine while still staying healthy.