Chinese Food Nutrition Guide | eHow.com

Chinese Food Nutrition Guide

Although Chinese meals typically include a number of vegetables, rice and noodles, the preparation in most restaurants often negates the nutritional value of the food. Deep frying, heavy sauces and dishes loaded with meat can turn an otherwise healthy plate of food into a caloric and nutritional nightmare.

Buffets can turn healthy vegetables and carbohydrates into soggy dishes, soaked in sauces that have cooked away much of the nutritional value from the staples. Consider the source and preparation methods when choosing food from a Chinese nutrition guide.

1. Standards

   • A standard in Chinese fare is the wonton-wrapped egg roll. After going through the deep-frying process. and being diluted with fillers such as rice and dough, the average egg roll contains 11 grams of fat, more than 50 percent of the total calories in each piece. Kung Pao, which is a popular chicken dish made with peanuts, delivers a whopping 47 percent of its calories from fat. Kung Pao is 76 percent fat, while its counterpart, General Tsu's chicken, carries an average of 56 grams of fat.

   Fast Food Fare

   • When ordering takeout, many people believe they will eat healthier if they choose a Chinese meal versus pizza or fried chicken. In fact, one order of Lo Mein typically contains as much salt as an entire cheese pizza. You could eat four Quarter Pounders from McDonalds before you would ingest the same amount of fat present in a serving of Kung Pao chicken.

   Better Choices

   • While there are landmines on the Chinese food menu that health conscious dieters should avoid, there are plenty of healthy alternatives when you check out the nutritional guidelines associated with the dishes. For example, an order of Szechuan Shrimp or Stir-Fried Vegetables can be satisfying and deliver only 19 grams of fat. Plain rice can boost a Chinese dinner's health content while providing a filing alternative to sauce-laced dishes. Steamed vegetables are readily available at most Chinese restaurants and, without the sauce, keep the calories, salt and fat content low.

   Optimum Health

   • The Southeast Michigan Dietetics Association has created a food pyramid for those who rely on Chinese food for their staple diet. It promotes 6 to 12 servings each day of noodles, grains and rice. Healthy vegetables that should be consumed daily include bok choy, bean sprouts, baby corn and bamboo shoots, accompanied by fruits--melons, apples, oranges and Asian pears. Two to three servings of milk and meat products may include chicken, fish, pork and bean curd, as well as dairy products, which are typically not a part of the Chinese diet. Least favorable in the Chinese food pyramid are soy sauce, salt, vinegar, rice wine and sesame oil, which should be eaten sparingly.

   Home Cooking

   • Cooking Chinese meals at home can be the most nutritious form of the international fare. Use a wok, which can deliver quick heating to vegetables, seafood and meat and help to maintain the inherent flavors of the foods. When heated in a wok, vegetables don't require vast amounts of oil and heavy sauces to give them flavor. Complimented with a side of rice or noodles, you can make very healthy, satisfying meals in minutes.