Soy sauce is another way to add flavor to your meal, but Yiu recommends having it served on the side instead of mixed in because soy sauce can be high in sodium. It also brings extra benefits to your meal as Chow says that ginger is linked to reducing inflammation. These ingredients add flavor without added calories or sodium. This will ensure your meal has adequate fiber, a key nutrient for digestive health and heart health.įor a seafood or fish dish full of flavor, registered dietitian and The Mindful Chow founder Janice Chow, RD, says to look for an entree with ginger and scallions. She recommends choosing a seafood dish that also comes with lots of vegetables. “Steamed fish is commonly used in many Chinese dishes,” she says, adding that most fish is high in both protein and omega-3 fatty acids. One of the healthiest places you can choose an entree on a Chinese restaurant menu from is the seafood section, according to Amy Yiu, RD, a registered dietitian with Health Stand Nutrition. Still, this additive is safe to consume in normal amounts.Steamed fish and veggies are packed with fiber and protein. MSG is a common but controversial ingredient in many Chinese food takeout dishes. Considering the controversy surrounding the substance, some Chinese restaurants have chosen to stop using the additive. Regardless, if you’re concerned about MSG in your food, be sure to ask your local Chinese restaurant if they use it. Recent research has found that MSG presents little risk of harm to most people when consumed in moderate amounts ( 21). Some people claim that it causes headaches, asthma, and weight gain, but there’s little evidence to support these claims ( 17, 18, 19). However, MSG has long been the subject of scientific controversy. It’s a concentrated source of salty and savory umami flavor and has a flavor profile reminiscent of soy sauce ( 16). It’s also found in other takeout foods as well as canned soups, dressings, and snacks. Monosodium glutamate (MSG) is a controversial additive that’s found in some American Chinese food dishes. Water-velveting adds some carbs and calories, while deep-fried entrées are much higher in fat, carbs, and calories. You should try to choose entrées that are baked, steamed, boiled, or sautéed. To limit calories, measure out an appropriate portion size and save the rest for other meals. But it’s important to note that a single order of takeout may contain up to 4 cups. The nutrition information provided here is for a 1-cup serving (200–240 grams), which is the typical serving size for a takeout entrée - especially stir-fry dishes. Ideally, you should choose entrées that are baked, steamed, boiled, or sautéed in a small amount of oil.Īdditionally, it’s necessary to consider serving size. Water-velveting is healthier than deep frying, but it still adds extra starchy carbs and calories. Others may be water-velveted, or coated in cornstarch, to provide the smooth, velvety texture of the meat in many stir-fries. Many entrées at Chinese restaurants are battered and deep fried, and should be avoided, as they’re high in added fat, starch, and calories. When trying to order healthier Chinese takeout foods or any takeout foods, it’s important to be aware of the cooking method that’s used.
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