No matter how much we try to be consistent with our diet, healthy cooking and meal prep can be a challenge for anyone to stick to on a daily basis.
Sometimes you’ll find yourself in a tight spot, you’re out and about, you’ll forget to buy groceries, or maybe you just don’t feel like cooking one night.
I get it, everyone has the right to a break.
A quick takeaway meal every once in a while won’t hurt your health, which is why nutritionists recommend healthy options ordered from places like Chipotle, McDonald’s, Subway, and Domino’s Pizza.
But if you like Chinese takeaway then this is perfect for you.
Is Chinese food healthy?
Like most cuisines, whether Chinese food is healthy or not depends on what and how much you eat.
Some Chinese dishes contain a lot of sodium. Increases blood pressure.
For example, popular General Tso’s Chicken It contains over 2300mg of sodium. Recommended Daily Amount Serving size per restaurant.
Chinese restaurants are no different from other restaurants in terms of calories and portions. In most restaurants, sweet and sour pork You will end up taking in more calories than you need in a day. Weight gain.
But that doesn’t mean there aren’t any healthy dishes on the Chinese menu.
We spoke to Emily Sullivan, R.D., a registered dietitian, to find out some of the most common Chinese restaurant dishes you can enjoy while still getting plenty of nutrition.
Her best advice is to think about how the food will be prepared before you order.
“When looking for nutritious Chinese foods, choose steamed or sautéed foods instead of fried,” Sullivan says. The health situation is much worseThis comes with potentially serious long-term consequences, including increased risk of heart disease, type 2 diabetes and obesity.”
She also Lean Protein SourceChicken breast and tofu.
Here are some common Chinese takeout menu options that may help you reach your health goals.
5 Healthy Chinese Dishes Recommended for You
1. Steamed vegetable dumplings
If you’re looking for a delicious, healthy and filling meal, try our Steamed Veggie Dumplings.
Choosing steamed food means risk Eating fried foods increases health risks such as cardiovascular disease and cancer.
To cut down on salt, try sprinkling chili flakes on your dumplings instead of dipping them in soy sauce.
Nutritional Information Serving size per dumpling:
- 50 calories
- 2.4g Protein
- Carbohydrates: 7.3g
- Fat 1.2g
2. Broccoli and beef stir-fry with brown rice
A Panda Express takeout staple, broccoli and beef avoids the fried foods, gets you some healthy veggies in, and best of all, it’s packed with 31 grams of protein.
Sullivan shares some tips on ordering: “To keep the calories down, order the sauce separately and choose brown rice, which is high in fiber. Boosts gut health and reduces inflammation.”
Nutritional Information Per serving (13.7 oz):
- 455 calories
- 31 g Protein
- 58g Carbohydrates
- Fat 10.5 g
3. Buddha’s Delight Using Tofu
This plant-based dish contains Vegetable-based fiber Tofu, like other vegetables such as bok choy, broccoli, and cabbage, is rich in vitamins A and C. Like most soy products, tofu is an excellent source of protein.
“Tofu is rich in iron, manganese, calcium, and vitamin B5. Other Health Benefits“It has a variety of benefits, including improving heart health and lowering the risk of cancer,” says registered dietitian Natalie Romito.
Nutritional Information Per serving (1 cup):
- 224 calories
- 10.1 g Protein
- Carbohydrates: 16.9 g
- Fat 14.3 g
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4. Moo Goo Gai Pan
This dish Included Sliced chicken stir-fried with vegetables such as mushrooms, carrots, snow peas, water chestnuts and bamboo shoots in a flavorful sauce.
The protein from the chicken makes this dish satisfying, and the healthy vegetables provide plenty of fiber.
It is wise to order the sauce separately. The base of Moo Goo Gai Pan is soy sauceis quite salty, so asking for the sauce on the side will help you control your salt intake.
Nutritional Information Per serving (12.7 oz):
- 298 calories
- 20g Protein
- Carbohydrates 39 g
- Fat 4g
5. Chop suey
Chop suey is a staple of Chinese cuisine, with vegetables as the main ingredient. Most Chinese restaurants serve it in a simple way. combination It combines vegetables such as onions, cabbage, carrots, celery, bean sprouts, snow peas and bell peppers with proteins such as chicken or pork.
“Chop suey allows you to satisfy your salty food cravings and enjoy a low-calorie meal that’s packed with vegetables,” says registered dietitian Sylvia Carli.
Nutritional Information Per serving (1 cup):
- 167 calories
- 15.7 g Protein
- 9.1 Carbohydrates
- Fat 7.8g
Conclusion
Whether you’re in a hurry, want a break from cooking, or just want to treat yourself, there are healthy fast food options out there, including Chinese takeaway.
Many Chinese dishes are healthy and satisfy your appetite, leaving you feeling full without compromising your nutritional intake.
Knowing your daily calorie goal can help you when ordering Chinese food. My Fitness Pal Combine different food tracking strategies to make it easier.
Even if you’re not good at recording your food, you can use the app View macronutrients Ingredients for Chinese cuisine include: Discover new recipesand Customize your nutrition plan It will work well for you. Sign Up for Free Learn how to stay healthy without sacrificing life’s little pleasures.
