There are many kinds of Chinese food. Chinese dishes like steamed vegetables, fish and rice -- are very healthy,
nutritionally balanced and low in fat and calories. Research performed in Laboratoryby Dr. Yao-Wen Huang, Associate Professor at the Center for Food Safety and Quality, Department of Food Science and Technology, University of Georgia, Athens Georgia, has shown that Chinese restaurant entrees selected can be regarded as healthy, based on their nutrient composition. Compared to hamburgers, pizza and many other fast foods, the Chinese entrees are low in fat and in saturated fat and high in protein and in carbohydrate amounts. Some people say that most Chinese food is diet-defying, with most of its calories coming from fat, that is not quit true.
But some Chinese food can actually be high in fat, as well as calories. Among the worst offenders: morsels that are batter-dipped and deep-fried before being buried into sauce -- like lemon chicken or sweet-and-sour shrimp. Side servings of fried rice or lo mein tip the scale too,
because they're cooked with fat. The following are some suggestions on how to select Chinese meals that will fit into a healthy, low-fat diet, although these advice are otherwise general in all kinds of food we eat every day:
When ordering an appetizer, keep in mind that egg drop, wonton or hot and sour soups have less fat and calories than an
egg roll, fried dumplings or spareribs.
Select foods that are steamed, broiled or roasted. Words such as coated, twice-cooked, batter-coated, marinated or
crispy suggest a food is prepared in a way that increases its fat content.
Avoid crispy chow mein noodles, which are high in fat. Choose boiled/steamed rice, not fried rice.
This alone can cut calories by 50 per cent.
Good low-fat Chinese entrees include: chicken, beef, pork or shrimp chow mein, chop suey, moo goo gai pan,
and stir-fried meat with vegetables. Choose mostly vegetable foods. These are usually lower in fat and calories.
And don't just dump the main dish onto the rice. Spoon the veggies and meat on top of it, leaving the pool of fatty sauce behind.
Request dishes with as little sauce as possible or, better yet, with the sauce on the side.
Sauces, seasonings, marinades and hot oil cooking can greatly increase the sodium and fat content of
seemingly healthy dishes -- such as steamed vegetables and fish. Ask for reduced sodium soy sauce
if you're watching your sodium intake. Duck and plum sauces are fat-free, but high in sugar.
Watch your portion size. The bigger the portion, the higher the calories (and fat). To decrease calorie intake,
share large restaurant entrees with a companion or bring the leftovers home to enjoy at another meal.
Calories in some popular Chinese Food:
Chinese Food Calorie
- Dim Sims, fried(1 dim sim) contains 100 calories
- Prawn Crackers, large(3 large) contains 45 calories
- Spring Roll, Deep Fried(1 small) contains 115 calories
- Wantons, Medium, fried(1 medium) conatins 110 calories
- Braised w. Chinese Vegetables(1 cup) contains 250 calories
- Chow Mein(1 cup) contains 320 calories
- Lemon Chicken(1 cup) contains 412 calories
- Chicken: Crispy Skin(1 cup) contains 408 calories
- Combination Meals: High Fat (fried rice, noodles, spring roll, lemon chicken, sweet & sour pork) (1 plate) contains 900 calories
- Combination Meals: Medium-Low Fat (steamed rice, vegies, chicken & almond, beef black bean sce) (1 plate) contains 550 calories
- Peking Duck(1 serving) contains 650 calories
- Pork: Barbecued(1 cup) contains 543 calories
- Pork: Chop Suey(1 cup) contains 271 calories
- Rice: Fried Rice(1 cup) contains 363 calories
- Prawn: Sweet & Sour(1 cup) contains 257 calories
- Soup: Crab(1 medium bowl) contains 160 calories
- Soup: Chicken & Corn(1 medium bowl) contains 160 calories
- Soup: Shark's Fin (w. Eggs)(1 medium bowl) contains 220 calories
- Soup: Wanton Soup(1 medium bowl) contains 240 calories
- Beef Satay (17 oz) contains 760 calories
- Beef in Black Bean Sauce (17 oz) contains 530 calories
- Chow Mein (20 oz) contains 560 calories
- Lemon Chicken (10 oz) contains 580 calories
- Sweet & Sour Pork (18 oz) contains 950 calories
- Rice (1 cup) (fried) contains 320 calories
- Rice (1 cup) (boiled) contains 170 calories
- Noodles (1 cup) contain 200 calories
||Last Modified: 2004-02-18