As we get older, eating well is more crucial. Chinese food is known for its taste, but American-Chinese takeout can be high in salt, fried, and sweet. Yet, by knowing what’s in traditional Chinese food, we can pick healthier options. This way, we can enjoy Chinese dishes without harming our health.
Key Takeaways
- Chinese American food can be comforting, consistent, affordable, and filling1.
- Ordering a balance of dishes, including vegetables and lean proteins, can make for a healthier Chinese dining experience1.
- Choosing steamed dumplings, spring rolls, and vegetable-based dishes can be more nutrient-dense options2.
- Soup choices like hot-and-sour and egg drop can provide protein and anti-inflammatory ingredients2.
- Moderation is key when it comes to carbohydrate-heavy items like rice and scallion pancakes1.
Understanding Traditional Chinese Cuisine
To fully appreciate the healthiest Chinese takeout options, it’s crucial to understand the key ingredients that define traditional Chinese cuisine. Unlike the often fried and sugary dishes found in American-Chinese restaurants, traditional Chinese food typically features a diverse array of fresh, nutrient-dense vegetables3.
Common Vegetables in Chinese Food
Some of the most commonly used vegetables in Chinese cooking include bok choy, Chinese broccoli, napa cabbage, savoy cabbage, bamboo shoots, leeks, lemongrass, and chili peppers. These fiber-rich, nutrient-dense ingredients provide essential vitamins, minerals, and antioxidants that support overall health3.
Common Protein Sources in Chinese Food
In addition to the abundant use of vegetables, Chinese cuisine also features a range of protein sources, including tofu, poultry, beef, pork, mung beans, seitan, and seafood. Tofu, a versatile soy-based protein, is a common ingredient in many Chinese dishes and offers a lean, plant-based option. Poultry, such as chicken and duck, as well as seafood like fish and shrimp, are also staples in traditional Chinese cooking, providing high-quality protein with fewer calories and less saturated fat than red meat3.
Common Carbohydrate Sources in Chinese Food
Chinese cuisine also incorporates a variety of carbohydrate sources, including rice, Chinese pearl barley, rice flour, and various types of noodles, such as egg noodles, lo mein noodles, rice noodles, and glass noodles. While many of these carbohydrates are derived from refined grains, there are also whole grain alternatives, such as brown rice, that can provide more fiber and nutrients. Incorporating these fiber-rich carbohydrate sources can help promote feelings of fullness and support overall health3.
By understanding the key components of traditional Chinese cuisine, we can make more informed and healthier choices when ordering Chinese takeout45.
8 Healthiest Chinese Takeout Options to Choose as You Age
As we get older, eating well is more important than ever. Luckily, Chinese takeout has many healthy choices that are good for us6. By picking wisely, we can enjoy Chinese food and stay healthy at the same time.
- Beef with Broccoli: This dish is great because it has lean beef and broccoli, which is full of fiber6.
- Chicken Lettuce Wraps: Choosing lettuce wraps instead of bread makes for a low-calorie, nutritious meal6.
- Glass Noodles: These noodles, made from mung bean or sweet potato, are packed with complex carbs and fiber7.
- Steamed Vegetables: Dishes like mixed greens or broccoli are full of vitamins, minerals, and antioxidants6.
- Chicken and Mushroom Soup: A small bowl of this soup is a tasty, low-calorie start to your meal6.
- Steamed Shrimp: Shrimp is a lean protein that’s good for your heart when steamed6.
- Mapo Tofu: This dish has soft tofu in a savory sauce, making it a nutritious choice6.
- Vegetable-Based Stir-Fries: Stir-fries with more veggies and less oil or sauce are healthier main courses6.
Choosing these healthier Chinese takeout options lets us enjoy the food’s flavors while meeting our nutritional needs6. Also, picking steamed or stir-fried dishes over fried ones and using less salty or sweet sauces makes our meals even better6.
| Healthy Chinese Takeout Dish | Key Nutritional Benefits |
|---|---|
| Beef with Broccoli | Lean protein, fiber, vitamins, and minerals |
| Chicken Lettuce Wraps | Low-calorie, nutrient-dense |
| Glass Noodles | Complex carbohydrates, fiber |
| Steamed Vegetables | Vitamins, minerals, antioxidants |
| Chicken and Mushroom Soup | Low-calorie, satisfying |
| Steamed Shrimp | Lean protein, heart-healthy |
| Mapo Tofu | Nutrient-dense, satiating |
| Vegetable-Based Stir-Fries | Less oil and sauce, more nutrients |
By picking these healthier Chinese takeout options, we can enjoy the food’s flavors while staying healthy as we age67.
Conclusion
Understanding traditional Chinese cuisine helps us make better choices when we order takeout8. In 2017, 16.0% of China’s population was over 60 years old. By 2050, this number will jump to 29.9% for those over 65 and 6.8% for those over 808. Choosing vegetables, lean proteins, and whole grains makes our meals healthier, even when we opt for takeout.
The Great Chinese Famine from 1956 to 1961 killed about 30 million people8. Yet, China’s economy has grown a lot, reaching $US1,000 per capita in 20178. By picking wisely from the menu, we can enjoy Chinese food and stay healthy as we age8. China’s life expectancy is set to hit 78.1 years by 2025–20308, making healthy choices even more crucial.
By learning about the traditional Chinese diet and adding its healthy parts to our takeout, we can enjoy Chinese food without harming our health8. This way, we can keep our bodies and minds healthy as we get older. We’ll be able to enjoy Chinese cuisine for many years to come.
FAQ
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Source Links
- The Healthiest Chinese Takeout Menu Options, According To Nutritionists – https://www.huffpost.com/entry/healthiest-chinese-takeout_l_6312601be4b07d96a24e4d97
- Ordering Chinese Food Tonight? Here’s the Healthiest Thing to Get – https://www.aol.com/heres-order-chinese-takeout-registered-154200351.html
- 7 Healthiest Chinese Food Dishes To Order – Nutrisense Journal – https://www.nutrisense.io/blog/healthiest-chinese-food-dishes?srsltid=AfmBOoqk1hw-LO__0gZddetYMj4wmIZAfpHsktAdY3tPGf1yftp2vGpC
- Exploring the Determinants of Food Choice in Chinese Mainlanders and Chinese Immigrants: A Systematic Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8780919/
- Exploring the traditional Chinese diet and its association with health status—a systematic review – https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae013/7624152
- How to Order the Healthiest Chinese Food – https://www.thehealthy.com/food/healthiest-chinese-food/
- A Guide for Low-Carb Eating in a Chinese Restaurant – https://www.verywellfit.com/low-carb-eating-in-a-chinese-restaurant-2241931
- Food, Eating, and Happy Aging: The Perceptions of Older Chinese People – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6460243/