Ordering Chinese takeout can be a delicious treat, but navigating the menu for healthy choices can feel tricky. Many dishes are loaded with sodium, saturated fat, and excessive calories. However, with a little knowledge and strategic ordering, you can enjoy a flavorful and nutritious Chinese meal from the comfort of your home. This guide will help you make informed decisions when ordering healthy Chinese takeout.
What are some healthy Chinese takeout options?
This is a common question, and the answer depends on your specific dietary needs and preferences. Generally, dishes that focus on lean protein, plenty of vegetables, and lighter sauces are the best bet. Look for dishes steamed, stir-fried (with minimal oil), or baked instead of deep-fried.
Here are some generally healthier choices:
- Lean protein options: Chicken, shrimp, tofu, and fish are excellent choices. Opt for these over pork or beef, which tend to be higher in saturated fat.
- Vegetable-rich dishes: The more vegetables, the better! Dishes like Kung Pao Chicken (with less sauce), string bean chicken, or broccoli beef (again, mindful of sauce) offer nutritional benefits.
- Brown rice: Choose brown rice over white rice for added fiber and nutrients.
- Soups (with caution): Some soups can be surprisingly high in sodium. Look for clear broths with plenty of vegetables and lean protein.
How can I make my Chinese takeout healthier?
Even with the healthiest choices, you can still take steps to further reduce the sodium and fat content:
- Request "light sauce" or "no sauce": Many sauces are loaded with sodium and sugar. Asking for less sauce or omitting it altogether can significantly reduce the overall sodium and calorie content.
- Order dishes steamed or stir-fried: Avoid deep-fried options like spring rolls or fried rice. Steaming and stir-frying are healthier cooking methods.
- Choose brown rice: As mentioned earlier, brown rice is a much more nutritious choice than white rice.
- Add extra vegetables: If possible, ask if you can add extra vegetables to your dish.
What are some healthy Chinese dishes to order?
Beyond the general guidelines, here are some specific dishes often considered healthier options:
- Steamed fish: A fantastic source of lean protein and omega-3 fatty acids.
- Chicken and broccoli: A classic, but be sure to request light sauce.
- Shrimp with vegetables: Shrimp is a low-calorie, high-protein option.
- Tofu dishes: Tofu is a great source of plant-based protein. Look for dishes that incorporate plenty of vegetables.
Are there any Chinese takeout dishes I should avoid?
Some dishes are notoriously high in calories, sodium, and unhealthy fats. It's best to avoid these if you're looking for a healthy option:
- Deep-fried dishes: Spring rolls, fried rice, and most "crispy" dishes are often heavily battered and deep-fried, leading to a high calorie and fat content.
- Sweet and sour dishes: These are usually high in sugar and sodium.
- Dishes with creamy sauces: Many creamy sauces are high in saturated fat and calories.
How many calories are in typical Chinese takeout dishes?
Calorie counts can vary significantly depending on the restaurant, portion size, and ingredients. However, many common dishes can easily contain 800-1200 calories or more, particularly those that are deep-fried or loaded with sauce. Checking online nutrition information for your specific restaurant (if available) can be helpful.
What are the healthiest sauces for Chinese takeout?
Generally, lighter sauces like soy sauce (used sparingly), light oyster sauce, or a simple garlic sauce are healthier options than rich, creamy, or sweet sauces. Always request "light sauce" or specify your sauce preferences.
How can I make healthier choices at a Chinese buffet?
Buffets can be particularly challenging for healthy eating. Stick to lean protein options, plenty of vegetables, and smaller portions. Avoid fried foods, creamy sauces, and sugary desserts. Fill your plate with vegetables first to help control portion size.
By following these tips and being mindful of your choices, you can enjoy delicious and relatively healthy Chinese takeout. Remember, moderation is key – even healthy options should be enjoyed in reasonable portions as part of a balanced diet.
