Chinese food has become a beloved part of the American culinary landscape, offering a wide array of flavors and dishes. While some restaurant offerings may not always align with the traditional, healthful daily meals enjoyed in China, there are still plenty of opportunities to make nutritious choices both when dining out and cooking at home.
Traditional Chinese Cooking: A Foundation of Health
Lilian Cheung, editorial director of the Nutrition Source at the Harvard T.H. Chan School of Public Health, emphasizes the merits of traditional Chinese cooking. Many staple ingredients, such as vegetables, tofu, and seafood, are associated with a lower risk of cardiovascular disease.
Embracing Vegetables
Stir-fries featuring broccoli or bok choy are familiar favorites, but don't hesitate to explore other options like snow pea leaves (pea shoots), known for their delicate, slightly bitter flavor. Bitter melon, resembling a pale-green, rough-textured cucumber, is a nutritional powerhouse, rich in vitamin A, potassium, and folate.
Seafood Sensations
Asian supermarkets often boast a wide selection of whole fish, such as hake, grouper, or sea bass, frequently prepared steamed with ginger and scallions. Shellfish like shrimp, clams, and mussels are excellent sources of protein and other nutrients, typically steamed or stir-fried with or without vegetables.
The Versatility of Tofu
Soybean curd, or tofu, is a versatile and healthy protein source prevalent in the Chinese diet. Cheung suggests stir-frying soft tofu with green onions (scallions), a touch of oyster sauce, and a few drops of toasted sesame oil.
Read also: Healthy food access with Highmark Wholecare explained.
Rethinking Rice
While white rice is a cultural staple, nutrition experts recommend opting for brown rice. Brown rice offers more fiber and nutrients and is less likely to cause blood sugar spikes.
Limiting Sodium
Chinese cooking often relies on soy sauce and other savory sauces (black bean, hoisin, and oyster), which can be high in sodium. Those with high blood pressure should be mindful of their sodium intake. When cooking at home, consider using "less sodium soy sauce," which contains 37% less sodium. Adding lemon juice or vinegar can also help reduce the need for excessive soy sauce without compromising flavor.
The Spice Factor
Chili peppers, a common ingredient in Chinese cuisine, may offer health benefits. Capsaicin, responsible for the spicy flavor, may influence how the brain processes salty flavors, leading to lower sodium consumption.
The Power of Tea and Fruit
Tea, both green and black, is a popular beverage in China, offering flavonoids that help reduce inflammation, a factor in heart disease. Fruit, especially sliced oranges, is a customary dessert. For a more exotic choice, try lychees, golf ball-sized tropical fruits native to Southern China.
Navigating Restaurant Menus: Making Smart Choices
While dieting can be challenging, you can still enjoy Chinese food in moderation. Portion control is key, as American Chinese restaurants often serve larger portions than those in China.
Read also: Healthy Eating on the Run
Opt for Steamed over Fried
Steamed dumplings, with around 40 calories per dumpling, are a healthier and often more flavorful alternative to fried dumplings.
Embrace Spicy Dishes
Instead of heavily sauced options like sweet-and-sour chicken or General Tso's chicken, consider kung pao chicken if you enjoy heat. Hot and sour soup, with only 80 to 100 calories per cup, can also be a good choice. Research suggests that consuming broth-based soup before a meal can lead to reduced overall food intake.
Lean Protein Power
Steamed shrimp is an excellent way to add lean protein to your diet.
Dietitian-Approved Healthy Chinese Food Dishes
Laura Iu, RD, a certified intuitive eating counselor, suggests that the issue with some Chinese food isn't the food itself, but the ratio of carbs to protein and vegetables. Prioritize protein and veggies to avoid blood sugar crashes.
Moo Goo Gai Pan
This Cantonese dish features mushrooms and sliced chicken, along with a variety of vegetables like water chestnuts, snow peas, and bamboo shoots. The sauce is lighter than many others, made from chicken broth, soy sauce, garlic, and ginger. Water chestnuts offer heart-healthy potassium.
Read also: Mobile Dining Revolution
Steamed Fish and Vegetables
Steaming is a traditional Chinese cooking technique. Opting for a steamed dish with white fish like sole and mixed vegetables provides fiber and protein. Consider adding Chinese eggplant for extra fiber and antioxidants.
Szechuan Tofu
This vegan dish features crispy tofu cubes for plant-based protein and a sauce made from anti-inflammatory ingredients like garlic, ginger, and chili peppers. Add a side of steamed vegetables for a more balanced meal.
Shrimp with Broccoli in Garlic Sauce
This popular takeout choice is low in calories but high in lean protein. Shrimp provides selenium for immune support, while broccoli contributes fiber and compounds that may help fight inflammation and some cancers.
Beef and Broccoli
Beef and broccoli offers protein and iron, with broccoli adding fiber. Consider asking for reduced-sodium soy sauce or drinking plenty of water to help your body remove excess sodium.
Chicken with Bok Choy
This dish pairs lean chicken breast with sauteed bok choy (Chinese cabbage), providing vitamins C and A. If you don't see it on the menu, ask if you can substitute bok choy in another chicken and vegetable dish.
Egg Drop Soup
Order this as an appetizer. It's made with eggs, offering protein, and includes anti-inflammatory ingredients like ginger, scallions, and garlic. Avoid the fried noodles.
Spring Rolls
Spring rolls are a healthier alternative to egg rolls, made with light rice paper wrappers and more vegetables.
Cucumber Salad
This refreshing salad promotes hydration, digestive health, and immune function.
Steamed Dumplings
Choose steamed over fried dumplings and opt for vegetable or shrimp fillings.
Lo Mein or Chow Fun with Veggies or Protein
These noodle dishes can be a good option when you're craving noodles, especially when combined with vegetables and protein.
White or Brown Rice
Nutrition experts say you can choose your favorite. Rice balances vegetable- or protein-heavy dishes, but don't fill up on it.
Sauces and Sides: Making Informed Choices
Sauces
Be mindful of sodium and sugar content in sauces. Lighter sauces like garlic sauce, ginger scallion sauce, or white sauce tend to be lower in added sugars and fat compared to sweet and sour or General Tso’s sauces. Black bean sauce and oyster sauce are other options.
Sides
Vegetables are always a smart choice. Opt for steamed or stir-fried vegetables like bok choy, broccoli, or snow peas. Cucumber salad is another great option.
MSG
MSG (monosodium glutamate) is generally recognized as safe by the FDA. Unless you are particularly sensitive to MSG, there's no reason to avoid it.
Healthy Chinese Food Recipes
Here are some recipes that use simple, real ingredients for healthy and delicious Chinese-inspired meals:
- Broccoli Chicken Stir Fry: Marinated chicken and broccoli with a flavorful sauce.
- Tomato Egg Drop Soup: A healthier version of egg drop soup with nutrient-rich tomatoes.
- Shrimp in Lobster Sauce: Shrimp, ginger, garlic, peas, and eggs in a savory sauce (no lobster needed!).
- Steamed Dumplings: Pork dumplings made with pork, green onions, and napa cabbage.
- Salmon With Green Onions, Garlic, and Soy Sauce: A seafood dish rich in omega fatty acids and other nutrients.
- Moo Goo Gai Pan: Chicken stir-fried with mushrooms, snow peas, napa cabbage, and water chestnuts in a white sauce.
- Pepper Steak with Onions: Beef stir-fried with peppers and onions.
- Shrimp with Asparagus Stir Fry: Shrimp and asparagus stir-fried for a lean and nutritious meal.
- Broccoli Beef Stir Fry: Beef and broccoli with honey and soy sauce.
- Chinese Eggplant in Garlic Sauce Stir Fry: Eggplant stir-fried with garlic, ginger, and green onions.
- Shrimp with Snow Peas Stir Fry: Shrimp and snow peas stir-fried for a light and healthy dish.
- Chinese Cucumber Salad: A refreshing salad with cucumbers and a garlicky vinaigrette.
- Homemade Wontons: Wontons steamed or boiled, not fried, and served in a nutritious chicken broth.
- Chicken Asparagus Stir Fry: Chicken and asparagus stir-fried for a protein-packed and healthy meal.
- Chinese Chicken Mushroom Soup: Chicken soup with shiitake mushrooms and red dates.
Healthiest and Worst Chinese Food Options
Here's a quick guide to some of the healthiest and least healthy options at Chinese restaurants:
Worst:
- Egg Rolls
- Crab Rangoon
- General Tso’s Chicken
- Barbecue Spare Ribs
- Fried Rice
- Sweet and Sour Pork
- Orange Beef
- Lo Mein
Best:
- Vegetable Dumplings (steamed)
- Soups (wonton, egg drop, or hot and sour)
- Stir-Fries (shrimp and broccoli, chicken with snow peas)
- Kung Pao Chicken
- Buddha’s Delight
- Chop Suey
Tips for Healthier Chinese Takeout
Nourish offers these tips for finding the healthiest menu options:
- Vegetables: Choose vegetable-dense sides or entrees, or ask for extra vegetables.
- Lean Proteins: Select lean proteins like chicken, tofu, egg, or shrimp.
- Whole Grains: Include whole grains when possible, such as brown rice.
- Menu Modifications:
- Choose steamed, baked, or boiled cooking methods.
- Ask for sauce on the side.
- Avoid extra soy sauce.
- Be mindful of portion sizes.
- Avoid sugary sauces.