5 Healthy Chinese Food Takeout Options For When You Don’t Feel Like Cooking

5 Healthy Chinese Food Takeout Options For When You Don’t Feel Like Cooking

Is Chinese Food Healthy?

When it comes to cooking, many of us encounter challenges in maintaining a consistent diet and healthy eating habits. With increasing demands and responsibilities, it’s become common to opt for a quick and easy meal, often provided by takeout or leftovers. Chinese food, while often associated with high-calorie or unhealthy options, can be a feasible and delicious choice when ordered wisely. Just like any other cuisine, the ingredients and preparation methods play a crucial role in its nutritional value.

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The Power of Steaming

Registered Dietitian Emily Sullivan emphasizes the importance of careful food preparation when ordering from Chinese restaurants. "When looking for nutrient-dense Chinese food, choose steamed or sautéed options instead of fried. Fried foods are much less healthy, with potentially serious long-term consequences that include increased risk of heart disease, type 2 diabetes, and obesity."

Some Chinese dishes, such as steamed vegetables like broccoli, bok choy, and cabbage, can be an excellent starting point for a healthy meal. These stir-fried vegetables, often steamed to perfection, are rich in vital nutrients like vitamins A, C, and K, as well as fiber. Protein-rich ingredients like tofu, chicken breast, or lean pork can also be cooked with these vegetables to create a well-balanced meal.

5 Healthy Chinese Food Options You May Enjoy

1. Steamed Vegetable Dumplings

For a delicious and fulfilling dish, look no further than steamed vegetable dumplings. By choosing the steamed option, you’ll avoid the risks associated with consuming deep-fried foods, including heart disease and cancer. Try sprinkling some chili flakes on your dumplings instead of dipping them in soy sauce to cut down on salt. (Nutritional content per dumpling: 50 Calories, 2.4 g Protein, 7.3 g Carbs, 1.2 g Fat)

1. Broccoli and Beef Stir-Fry with Steamed Brown Rice

Another takeout staple, broccoli and beef stir-fry with steamed brown rice provides a healthy serving of vegetables and protein while avoiding fried foods. Sullivan offers an ordering hack: "Get the sauce on the side to lower calories, and opt for brown rice for increased fiber content." (Nutritional content per serving (13.7 ounces): 455 Calories, 31 g Protein, 58 g Carbs, 10.5 g Fat)

1. Buddha’s Delight with Tofu

This plant-based dish incorporates fiber-rich vegetables like bok choy, broccoli, and cabbage, along with rich vitamins A and C. Tofu, an excellent source of protein, plays a vital role in this dish. "Buddha’s Delight is often high in iron, manganese, calcium, and vitamin B5, which means it may also have other health benefits, such as lowering cancer risk," says registered dietitian Natalie Romito. (Nutritional content per serving (1 cup): 224 Calories, 10.1 g Protein, 16.9 g Carbs, 14.3 g Fat)

1. Moo Goo Gai Pan

This dish comes with sliced chicken, stir-fried vegetables, and a savory sauce. A healthy serving of vegetables provides the foundation for this meal, while requesting the sauce on the side allows control over sodium intake. (Nutritional content per serving (12.7 ounces): 298 Calories, 20 g Protein, 39 g Carbs, 4 g Fat)

1. Chop Suey

Vegetables take the star role in chop suey, accompanied by a protein source like chicken, beef, or pork. "With chop suey, you can satisfy salty cravings and enjoy a low-calorie meal chock-full of veggies," adds Silvia Carli, registered dietitian. (Nutritional content per serving (1 cup): 167 Calories, 15.7 g Protein, 9.1 g Carbs, 7.8 g Fat)

Conclusion

When ordering Chinese takeout or opting for leftovers, focusing on steamed or lightly cooked dishes, rich in a variety of vegetables and lean protein sources can enable a healthier meal option. By ordering wisely and taking control of your menu choices, you can maintain a balanced nutrition plan without sacrificing the convenience and satisfaction you crave.

FAQs

Q: Which Chinese dishes are the most unhealthy?
A: Fried foods with excess sodium, sugar, and unhealthy fats make up the most unhealthy Chinese meals. Opt for steamed or baked options instead.

Q: Can I adapt Chinese takeout to suit a vegetarian or vegan diet?
A: Modify your order by asking for stir-fried vegetables, tofu, or tempeh, and omitting meat or processed meat products.

Q: How much sodium should I aim for in Chinese takeout?
A: Less than 1,500 milligrams per meal is recommended. Request limited soy sauce, salt, or consider using herbs and spices for additional flavor.

Q: Can I customize nutritional goals on MyFitnessPal or other apps?
A: Absolutely! MyFitnessPal and most other nutrition apps allow you to define personalized nutrition goals, track and analyze your food intake, and suggest adjustments for a healthier lifestyle. Sign up for free and explore the features suitable for your needs.