- Steamed or boiled dishes: Steaming or boiling food is a healthy cooking method that helps preserve the nutrients in the food. Some good options include steamed vegetables, steamed dumplings, and boiled noodles.
- Grilled or roasted dishes: Grilling or roasting food is another healthy cooking method that can be used to prepare Chinese dishes. Grilled or roasted meats and vegetables are good options.
- Stir-fried dishes: Stir-frying is a quick and healthy way to cook food. Look for stir-fried dishes that are made with lean protein, such as chicken or tofu, and plenty of vegetables.
- Soup: Soup is a good choice for a healthy meal, as it is often low in calories and high in nutrients. Some good options include hot and sour soup, egg drop soup, and wonton soup.
- Rice dishes: Rice is a staple food in Chinese cuisine, and there are many healthy options available. Choose brown rice over white rice, as brown rice is higher in fiber and nutrients.
- Noodle dishes: Noodles are a staple food in Chinese cuisine, and there are many healthy options available. Choose whole-grain noodles over white noodles, as whole-grain noodles are higher in fiber and nutrients.
- Seafood dishes: Seafood is a good source of protein and essential nutrients, and there are many healthy options available in Chinese cuisine. Some good options include steamed fish, shrimp with vegetables, and crab with garlic sauce.
- Vegetable dishes: Vegetables are an important part of a healthy diet, and there are many healthy options available in Chinese cuisine. Some good options include stir-fried or steamed broccoli, bok choy, and Chinese eggplant.
- Lean protein dishes: Lean protein is an important part of a healthy diet, and there are many healthy options available in Chinese cuisine. Some good options include grilled or roasted chicken, lean beef, and tofu.
- Sauces and seasonings: The sauces and seasonings used in Chinese cuisine can have a big impact on the healthfulness of the dish. Look for sauces made with low-sodium soy sauce, vinegar, and ginger, and avoid sauces that are high in sugar, fat, and sodium.
When ordering Chinese food, it is also important to keep portion sizes in mind. Many Chinese dishes are high in calories and sodium, and it is easy to overeat. Consider splitting an entree with a friend, or taking half of your meal home for leftovers.
In general, a balanced and healthy Chinese meal should include a variety of dishes that are high in fiber, low in fat, and moderate in sodium. By following these guidelines, you can enjoy the flavours of Chinese cuisine while still maintaining a healthy diet.
Best and Worst Chinese Dishes for Your Health
When it comes to Chinese cuisine, some dishes can be healthier than others. Here is a list of the best and worst Chinese dishes for your health, according to a nutritionist:
Best Dishes:
- Steamed vegetables: Steaming is a healthy cooking method that helps preserve the nutrients and flavor of the vegetables. Ordering a dish with steamed broccoli, bok choy, or Chinese eggplant is a nutritious and delicious option.
- Grilled or roasted meats: Grilling and roasting are healthier cooking methods than deep-frying, and they can help you avoid added fats and oils. Consider ordering grilled or roasted chicken, lean beef, or seafood for a healthy and satisfying meal.
- Stir-fried dishes with plenty of vegetables: Stir-frying is a quick and healthy cooking method that can be used to create delicious dishes with plenty of nutrients. Opt for stir-fried dishes that include plenty of vegetables and lean protein, such as chicken or tofu.
- Soup: Soup can be a nutritious and low-calorie option, especially when it includes plenty of vegetables and lean protein. Consider ordering hot and sour soup, egg drop soup, or wonton soup for a healthy and filling meal.
- Brown rice: Brown rice is a healthier choice than white rice, as it is a whole grain and contains more fiber and nutrients. When ordering rice dishes, opt for brown rice instead of white rice to increase the fiber and nutrient content of your meal.
Worst Dishes:
- Fried rice: Fried rice is high in calories and fat, and it often contains added oils and high-fat meats. Consider ordering brown rice instead, or opt for a stir-fried dish with plenty of vegetables and lean protein.
- Sweet and sour dishes: Sweet and sour dishes are often high in sugar, fat, and calories. Consider ordering a stir-fried dish with plenty of vegetables and lean protein, or opt for a soup or salad instead.
- Creamy sauces: Creamy sauces are often high in fat and calories, and they can add a significant amount of unhealthy fat and calories to your meal. Consider ordering a stir-fried dish with a lighter sauce, or opt for a soup or salad instead.
- Egg rolls and spring rolls: Egg rolls and spring rolls are often deep-fried, making them high in calories and unhealthy fats. Consider ordering a salad or soup instead, or opt for a stir-fried dish with plenty of vegetables and lean protein.
- General Tso’s chicken: General Tso’s chicken is often breaded and deep-fried, making it high in calories and unhealthy fats. Consider ordering grilled or roasted chicken instead, or opt for a stir-fried dish with plenty of vegetables and lean protein.
By making mindful choices, you can enjoy the flavours of Chinese cuisine while still maintaining a healthy and balanced diet. Remember, it’s all about balancing your meals over the course of a week or month, rather than focusing on individual meals in isolation.
In conclusion, Chinese cuisine offers a wide range of dishes, some of which are healthier than others. By choosing steamed vegetables, grilled or roasted meats, stir-fried dishes with plenty of vegetables, soup, and brown rice, you can enjoy delicious and nutritious meals. On the other hand, by avoiding fried rice, sweet and sour dishes, creamy sauces, egg rolls and spring rolls, and General Tso’s chicken, you can limit your intake of unhealthy fats and calories.