Healthy Chinese Food: 10 Great Takeout Options

Introduction to Chinese Cuisine and Nutrition

Chinese cuisine varies greatly by region but typically features a combination of meats, vegetables, and starches, flavored with a variety of spices and sauces. While delicious, some traditional Chinese takeout items are prepared using methods or ingredients that may not align with health-conscious eating, such as deep-frying or heavy use of sugars and oils.

When aiming to eat healthily at a Chinese restaurant, it’s essential to understand how dishes are cooked and what ingredients they contain. Here are some general tips:

Opt for steaming or boiling

Look for dishes that are steamed or boiled rather than fried. This can significantly reduce the calorie and fat content.

Choose lean proteins

Opt for dishes that use lean cuts of meat, poultry, or seafood. Tofu is a great plant-based protein option commonly used in Chinese cooking.

Focus on vegetables

Choose dishes that highlight vegetables rather than those that treat them as a side note. Vegetable-heavy dishes are typically lower in calories and provide more fiber and nutrients.

Watch the sauces

Many Chinese sauces are high in sodium and sugar. Ask for sauces on the side so you can control the amount you consume.

Rice considerations

Choose brown rice over white rice to gain extra fiber and nutrients. Better yet, ask for a side of steamed vegetables instead of rice for a lower-carb option.

Top 10 Healthy Chinese Takeout Options

Steamed Dumplings

]Opt for dumplings filled with vegetables or lean proteins like chicken or shrimp, and steamed rather than fried.

Hot and Sour Soup or Wonton Soup

These soups are flavorful and comforting. Being broth-based, they are generally lower in calories.

Shrimp with Garlic Sauce

Shrimp is a great source of lean protein. When cooked in a light garlic sauce, it can be a healthy choice if the sauce is not too oily.

Chicken and Broccoli

This is a classic dish usually made with a simple sauce. It combines protein-rich chicken and nutrient-packed broccoli.

Beef and Vegetable Stir-Fry

Choose stir-fries with lots of vegetables and lean cuts of beef, cooked in minimal oil.

Moo Goo Gai Pan

A stir-fried dish made with chicken, mushrooms, and other vegetables, typically in a light, clear sauce.

Buddha’s Delight

An entirely vegetarian dish, this features a mix of tofu and assorted vegetables, making it high in fiber and low in calories.

Steamed Fish

Chinese cuisine often offers whole fish steamed with ginger, scallions, and soy sauce, which is a very healthy preparation method.

Chop Suey

A dish made with meat (or tofu) and a variety of vegetables, stir-fried and served over rice. It’s a good way to get a balanced meal.

Egg Foo Young

A Chinese-style omelet with vegetables and sometimes meat. Ask for it to be cooked with less oil to keep it on the healthier side.

Tips for Making Healthier Choices

Control portion sizes

Chinese takeout portions are often quite large. Consider sharing dishes or saving half for another meal.

Modify your order

Don’t be afraid to ask for dishes to be cooked with less oil or salt, or for sauces to be served on the side.

Balance your meal

Try to include a mix of carbohydrates, protein, and fat in your meal to balance macronutrients.

FAQs About Healthy Chinese Food

Is Chinese food high in calories?

It can be, especially if the food is fried or contains sweet or thick sauces. However, many dishes can be modified or chosen based on cooking method and ingredients to lower their caloric content.

How can I avoid MSG in Chinese food?

If you’re sensitive to MSG (monosodium glutamate), you can request that the restaurant not add any additional MSG to your dishes. However, be aware that some ingredients may naturally contain MSG.

Are there vegetarian options in Chinese cuisine?

Yes, Chinese cuisine offers a variety of vegetarian dishes, including tofu-based dishes, vegetable stir-fries, and Buddhist-style meals that are entirely plant-based.

How do I know if a Chinese sauce is unhealthy?

Sauces that are thick, glossy, and sweet often contain sugar and cornstarch. Opt for lighter sauces, or ask for sauces to be served on the side.

Can I eat Chinese food on a low-carb diet?

Yes, focus on dishes that feature proteins and vegetables without added sugars or starches. Avoid rice and noodle dishes.

What are the best options for gluten-free Chinese food?

Naturally gluten-free options include rice-based dishes and those that use tamari instead of soy sauce. Always inform the restaurant of your dietary restrictions to avoid cross-contamination.

How can I make eating Chinese takeout healthier?

In addition to choosing healthier dishes, complement your meal with additional steamed vegetables or a fresh salad to increase fiber and nutrient intake.

Conclusion

Enjoying Chinese cuisine while maintaining a healthy diet is entirely possible with the right knowledge and choices. By focusing on dishes that are steamed, boiled, or lightly stir-fried, and by prioritizing vegetables and lean proteins, you can enjoy the rich flavors of Chinese food without compromising your health goals. Remember to control portion sizes, customize your orders to reduce fat and sodium, and balance your meals for the best nutritional outcome. With these tips, you can make healthier choices the next time you decide to indulge in Chinese takeout.