What Is The Best Choice Our Chinese Food For My Diet?
- Gary Woods
There are several foods on the menu that are pan-fried before being covered in enormous amounts of an unidentified sauce, which may contain sugar and cornstarch in addition to other ingredients. The good news is that you don’t have to avoid going to the Chinese restaurant in your area! Even though it’s a little more difficult to browse than the menu at a fast food restaurant, where calorie counts aren’t hard to find, the menu at your neighborhood joint probably offers a few items that are great for your health.
- We asked eight people who are specialists in dieting how they navigate the menus of their favorite Chinese restaurants so that they may feel fulfilled without derailing a whole week’s worth of calorie reductions.
- Find out here what their favorite healthy Chinese cuisine orders are, as well as their tips for how you can make your weekend takeaway work for your diet.
“I don’t put any sauce on the dumplings that I steam with vegetables. It’s a common practice of mine to serve them with either steamed shrimp dumplings or chicken and broccoli cooked in a brown sauce (I ask for a small amount of sauce made without sugar).
When it comes to eating Chinese food, the most crucial thing to keep in mind is how much food you should order. I limit myself to a modest bowl and will, for instance, consume one cup of shrimp and broccoli accompanied by a side of four vegetable dumplings. If I’m in the mood for a treat, I’ll buy a shrimp spring roll with no more than 4-5 of the veggie dumplings.
Since the size is so little, I don’t feel too guilty about indulging in anything fried, especially considering how infrequently I partake in such activities. In addition to that, the vegetable content of the spring roll is rather high.” — Elisa Zied, who has a Master of Science degree, a Registered Dietitian Nutritionist certification, and who has written the book “Younger Next Week” “I usually begin my meal with either a hot and sour or a wonton soup.
Studies have shown that beginning a meal with a broth-based soup makes it easier for us to consume less calories during the rest of the meal without making an attempt to do so. In most cases, I choose fresh food over fried food. I make it a point to steer clear of the fried egg rolls and fried rice in favor of veggie spring rolls, steamed vegetable dumplings, and steamed brown rice whenever I can.
I like to order fish or chicken accompanied with veggies, or a meal called moo goo gai pan, which is a delicious dish that consists of chicken, mushrooms, and a variety of other vegetables.” — Patricia Bannan, Master of Science in Nutrition, Registered Dietitian, Author of “Eat Right When Time is Tight” “When I go out to eat, I try to choose a dish that will provide me a variety of different colored veggies as well as a source of protein that is good for me.
When dining at Chinese restaurants, it’s best to limit yourself to no more than a fistful of rice at a time and, wherever feasible, aim for brown rice instead of white rice because it has more fiber. A steamed mixed vegetable meal that does not include a sweet or fatty sauce is an excellent option; hot and sour soup is not only comforting but also low in calories without sacrificing any of its deliciousness.
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When selecting an entrée, you should search for alternatives that have a good amount of veggies as well as a protein that is neither fried or breaded. You may try string beans with chicken, beef and broccoli, or mung bean with stir-fried cabbage.” — Sarah Koszyk, who is a registered dietitian and holds a master’s degree.
“In every meal that I order, I always make sure there are plenty of vegetables. When I’m looking for something to eat, I usually choose for chicken or tofu rather than beef. I know that certain Chinese restaurants have brown rice, so I’ll ask for it. However, the quantity of rice is more essential to me than the type of rice, regardless of whether it’s brown or white.
It’s easy to consume too much starchy rice. Because portions are usually too large, it is prudent to consume no more than half of what is offered. In general, I would advise staying away from anything that is described as “crispy,” which is a code word for fried food, as well as anything that contains peanuts or peanut sauce (healthy fat, but loaded with calories).
One of my favorite meals to make is chicken with broccoli.” — Jennifer Neily, who has a Master’s degree in Nutrition, is a Registered Dietitian, a Licensed Dietitian, and a Fellow of the American Association for the Advancement “If I had to choose one vegetarian food to order from a takeaway menu, it would be “Buddha’s Delight.” This vegetarian dish is often a safe option due to the abundance of steaming veggies and tofu that it contains.
The dish’s primary focus is on the vegetables. Both the vegetables and the protein contribute to a feeling of fullness. Another choice worth considering is chicken with broccoli; however, you should be careful to limit the amount of rice you eat. Take advantage of the hot tea that is offered at the majority of Chinese restaurants while you are dining in the establishment.
- After you’ve finished your meal, make sure you have some room for some tea to help clear your palate and let your brain know that it’s time to stop eating.” — Marisa Moore, MBA, RDN, LD, Marisa Moore Nutrition “To begin, I never use any kind of sauce.
- When it comes to loading their dishes with an unhealthy quantity of salt, Chinese eateries have a well-deserved reputation for doing so.
Avoiding adding soy and other sauces is one of my favorite ways to wrest some of the power back into my hands. Second, I make sure to pick healthy options. These days, steamed veggies and brown rice may be found on the menus of the vast majority of Chinese restaurants.
When I serve myself, I aim to fill roughly half of the plate with vegetables and the remaining space with brown rice. This will result in a substantial reduction in the amount of calories and fat that your food contains.” — Lori Zanini, Registered Dietitian and Certified Dietetics Executive, National Media Spokesperson for the Academy of Nutrition and Dietetics “My standard order consists of egg drop soup, broccoli cooked in olive oil and garlic, and brown rice, of which I consume barely a half cup.
The broccoli is an excellent source of vitamin C and contains fewer calories than many of the entrees that are based on meat. The egg that is in my soup is a source of protein for my meal and does not contain a significant amount of added fat. The brown rice is an excellent source of nutritious whole grains.” — Keri Gans, Registered Dietitian Nutritionist, Author of “The Small Change Diet” “When I go out to eat at a restaurant, my standard procedure is to start with two glasses of water while I place my order.
- After that, I seek for a soup to have as an appetizer because most soups, such as egg drop soup, have less calories than other soups but more protein.
- I always have the steamed entrees for my main dish, and I always ask for the sauce on the side so that I can control how much I use.
- The majority of the fat and sugar in the meals come from the many sauces that may be found at American Chinese restaurants.
To reduce the number of calories in a meal, I will often mix two teaspoons of the dish’s original sauce with one tablespoon of low-sodium soy sauce. Meals that are prepared by steaming should always have a combination of a piece of protein (such as beef, shrimp, or chicken) and vegetables that do not include carbohydrate (like broccoli, mushrooms, and spinach).
Can I eat Chinese food while trying to lose weight?
Dish typical in Chinese cuisine. Image by kimberrywood, licensed through iStock/Getty Images Traditional Chinese cuisine typically makes use of nutritious ingredients and use cooking methods that are lower in calories. However, Americanized versions of these foods often have extra fats and sodium that enhance the calorie counts, making them terrible options if you are attempting to lose weight.