Chinese can be a tasty and healthy option when eating out or ordering take-away. However, when making the best food choices, it is important to know the menu, as some Chinese foods are high in fat, particularly saturated fat, and should be limited. When choosing entree options, steamed buns or dim sims with vegetables or meat are all good choices, while it is best to limit the fried entree items of spring rolls, deep-fried dumplings, wontons and chicken wings. Clear broth soups are better than laksa varieties which are high in saturated fat.
Any meat and veggie dishes served with steamed rice is a good choice off the Chinese menu - this includes sauces like oyster, sweet & chilli, sweet & sour, plum, black bean, ginger or dishes with almonds or cashews. Steamed fish or duck dishes without the skin are also good choices. Steamed rice is by far a healthier choice than fried rice as it contains half the kilojoules and a lot less saturated fat. Some of the main dishes that contain large amounts of saturated fat include:
- Kung pao - a deep fried meat dish with minimal veggies.
- Peking duck - crispy skinned duck, usually with a thick fat layer.
- Curries - with coconut milk or main dishes with peanut satay sauces.
- Pork spare ribs.
For dessert, choose the rice or mango puddings over the egg custard tarts.
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