When indulging in the rich tapestry of Chinese cuisine at your local restaurant, it’s essential to navigate the menu with a discerning eye. Not all dishes are created equal, and some are notorious for their high calorie, fat, and sodium content. This guide unveils the dishes you might want to skip for health reasons, without sacrificing the enjoyment of authentic flavors.
1. General Tso’s Chicken
A staple in American Chinese restaurants, General Tso’s Chicken is known for its delectable combination of sweet and spicy flavors. However, this dish is often high in calories and sugar, sometimes containing more sugar than a can of soda. It’s a deep-fried temptation that might be best enjoyed in moderation.
The crispy, battered chicken pieces are drenched in a sugary sauce, making this dish a calorie bomb. While the taste can be irresistible, the nutritional profile is less appealing. With each bite, you’re consuming more sugar and fat than your body needs in one meal.
For a healthier alternative, consider asking for the chicken to be stir-fried instead of deep-fried, and request the sauce on the side. This way, you can control the amount of sauce you consume, significantly reducing the sugar and calorie intake.
2. Fried Rice
Fried rice, a seemingly simple dish, can be a deceptive foe in terms of health. Often made with white rice and cooked in substantial amounts of oil, fried rice can contain a high calorie and fat content. Large portions exacerbate this issue, providing more than 75% of your daily caloric needs in just one serving.
Moreover, fried rice can be a reservoir of hidden fats, especially if it includes ingredients like pork or beef. The combination of oils and fatty meats transforms this dish into a less-than-ideal choice for those watching their waistline.
To make this dish healthier, opt for brown rice instead of white and ask for it to be lightly stir-fried with more vegetables and lean protein like chicken or shrimp. This small change can make a big difference in your meal’s nutritional value.
3. Egg Rolls and Spring Rolls
While egg rolls and spring rolls are tempting starters, they are usually deep-fried, leading to high fat and calorie content. These rolls absorb oil like sponges during frying, making them a less healthy option. One egg roll can contain between 200-300 calories, primarily from the frying process.
Their fillings, though sometimes containing vegetables, are often mixed with fatty meats, adding to the calorie count. Additionally, the dipping sauces served alongside can be high in sugar and sodium, further increasing the calorie and fat content of the meal.
As an alternative, look for fresh spring rolls, often available in the appetizer section. These are not fried and typically contain a healthier mix of fresh vegetables and lean protein, wrapped in a rice paper.
4. Orange Chicken
Orange Chicken, especially from chain restaurants like P.F. Chang’s, can be a dietary downfall. This dish is known for its tangy and sweet orange sauce, but it’s also notorious for its high calorie and sugar content. A single serving can pack over 1,000 calories and 50g of sugar, equivalent to the sugar content in several candy bars.
The chicken is usually battered and deep-fried before being coated in the sugary orange sauce. This process adds unnecessary fats and carbs, making it a less-than-ideal option for health-conscious diners.
For a healthier twist, ask if the chicken can be grilled instead of fried and request the sauce on the side. You can also look for dishes with a similar flavor profile but with less sugar and no deep-frying, such as stir-fried chicken with orange zest and a light sauce.
5. Chow Fun and Lo Mein
Chow Fun and Lo Mein, the comforting noodle dishes, are often loaded with calories and sodium. These dishes are made with oily noodles and can include fatty meats, pushing the calorie count over the top. A single serving of Lo Mein can contain over 1,400 calories, with Chow Fun not far behind.
The problem lies not only in the calorie count but also in the sodium content. These dishes can easily exceed your daily sodium limit, contributing to potential health issues like high blood pressure.
To enjoy these noodle dishes in a healthier way, opt for whole grain noodles if available and ask for more vegetables and less oil in the preparation. Choosing lean proteins like chicken or tofu can also help reduce the calorie and fat content.
6. Crab Rangoon
Crab Rangoon, a popular appetizer, consists of cream cheese and crab meat wrapped in a deep-fried wonton shell. This dish is high in fat and calories, mainly due to the cream cheese and frying process. The creamy center and crispy exterior make it a tempting choice, but it’s a caloric trap.
Each piece of Crab Rangoon can be laden with calories and fat, making it a heavy start to your meal. The deep-fried shell adds unnecessary fats, and the cream cheese is high in saturated fats.
For a lighter appetizer, consider steamed dumplings filled with vegetables or lean protein. These are not only lower in calories and fat but also offer a more authentic taste of Chinese cuisine.
7. Sweet and Sour Pork
Sweet and Sour Pork, another deep-fried dish, is often coated in a sugary sauce. This combination of deep-frying and sweet sauce results in a dish high in calories, fat, and sugar. A single serving can contain over 800 calories and 48g of fat, equivalent to several chocolate bars in terms of sugar content.
The pork is typically battered and fried, then drenched in a thick, sugary sauce that is both addictive and calorie-dense. While the flavors might be alluring, the health implications are less so.
Instead, look for dishes where the pork is stir-fried and served with a light, tangy sauce. Opting for vegetables instead of pork can also be a healthier choice, providing the same sweet and sour taste without the overload of calories and fat.
8. Barbecue Spare Ribs
Barbecue Spare Ribs, a beloved dish for many, are often rich in saturated fats and calories. The ribs are typically marinated in a sugary sauce and then barbecued, creating a mouthwatering but calorie-laden meal. The marinade can contain as much sugar as a can of soda, contributing to an excessive intake of empty calories.
These ribs can be equivalent in fat and calorie content to two pork chops. While they are a treat for the taste buds, they are not the best choice for maintaining a healthy diet. The high fat content, combined with the sugary sauce, makes this dish a double whammy in terms of unhealthiness.
As an alternative, seek out dishes that feature grilled or roasted meats without heavy sauces. Options like steamed chicken or braised tofu can provide a satisfying meal without the extra calories and fat.
9. Szechuan Shrimp
Szechuan Shrimp, known for its bold and spicy flavor, can often be high in sodium. While the spiciness comes from chili peppers and Szechuan peppercorns, the dish can contain over 2,000mg of sodium, nearing or exceeding the daily recommended limit. This high sodium content can be a concern for those with blood pressure issues.
Additionally, the shrimp are often cooked in oil, adding to the calorie count. The combination of high sodium and high calories makes this dish a less favorable option for a healthy diet.
To enjoy a healthier version, ask for less sauce and oil in the preparation, or opt for a stir-fry dish with shrimp and vegetables, seasoned with a light touch of Szechuan spices to capture the essence of the flavor without the overload of sodium and oil.
In conclusion, navigating a Chinese restaurant menu can be a challenge when trying to eat healthily. However, with knowledge and a few modifications, you can enjoy the rich flavors of Chinese cuisine without compromising your health. Remember, moderation is key, and making smart choices can lead to a more balanced and satisfying dining experience.
