Healthy Chinese Food? 5 Best, 5 Worst

By Susan Burke
eDiets Contributor

Chinese-American food is unlike healthy Chinese food served in China, where the focus is on vegetables and rice, tofu (soy protein) and occasionally small portions of beef, pork, poultry and fish.

In the U.S., Chinese fast food is often drenched in oil and/or deep-fried and you'll see more pork and beef dishes on most Chinese menus than soy and fish. At airports, I've even seen eggs, bacon and home fries in Chinese fast food.

A restaurant dining experience is a safer choice than fast food. The good news is, in any restaurant, you're the boss. Politely but firmly tell the waiter what you want. Make smart, healthy Chinese food choices, and you can maintain your weight and dine out anywhere.

Worst of Chinese

1. Crispy: Avoid dishes called "crispy" because they are deep-fried and have more fat and calories. Go for stir-fried or steamed instead.

2. Egg rolls: Egg rolls and the Chinese noodles they give you for free are deep-fried and fat-saturated. Try this: Wrap an egg roll in a paper napkin, and wait five minutes. See the fat saturate napkin. Throw away.

3. Spare ribs: There's nothing "spare" about fatty pork ribs slathered with sauce. If you're in the mood for pork, order pork.

4. Sweet and sour: No matter what the mystery meat, it's covered in the sickening-sweet sauce. By the way, the meat is fried before dunked in the sauce.

5. Fried rice: White rice is bad enough. Stripped of most nutrients, with a few added back, white rice has a high glycemic index, because it's ultra-refined and basically just starch. It's one of those foods, like white bread, that adds nothing but calories to your diet. Fried rice is simply fried white rice, making it fatty, with added bits of pork and sodium -- it's really the worst.

Best of Chinese

1. Soup: Researchers continue to rave about the "soup strategy" to control your weight. A cup of soup prior to your meal takes the edge off your appetite. Try a cup of hot and sour, egg drop, or chicken and vegetable soup. By the way, as soon as you sit down, ask the waiter to remove the fried noodles and avoid temptation.

2. Chinese vegetables: Chinese restaurants are a great place for a different vegetable experience. Here's your opportunity to try bean sprouts, bok choy, Chinese broccoli and cabbage, long beans, eggplant and more. All are powerful sources of fiber, vitamins and minerals.

3. Dim sum: A more substantial but calorie-wise choice is steamed dim sum, or dumplings. Available with different fillings, including vegetable with tofu and chicken. Avoid fried dim sum.

4. Get steamed! Request steamed chicken, fish, shellfish or tofu, with vegetables. You can eat a lot more of a healthier preparation and still feel great about your diet. I always ask for red pepper or hot mustard and spice it up.

5. Stir-fry: The same as above, ask for lots of veggies with shrimp, chicken, tofu, or occasionally, beef in a stir-fry. When ordering stir-fried items, stress "light on the oil" or ask the chef to stir-fry your meal in broth.

For dessert, opt for pineapple or other fresh fruit. And munch on your fortune cookie, which has 50 calories and no fat!

Remember, you don't have to order off the menu. Just explain to the waiter or waitress that it's important that the chef or cook make it your way. Ninety-nine times out of a 100, you'll get what you ask for.

Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.