Advertising
Advertising

8 Easy Ways to Make Chinese Food Healthier

8 Easy Ways to Make Chinese Food Healthier

Chinese food is one of America’s top ethnic cuisines, and it has also become a Christmas Day tradition for thousands of families. Therefore, the odds are high that you enjoy Chinese food on a regular basis. Whether you make it yourself, dine in or grab some carryout, there are many ways that you can increase the healthiness factor. In fact, with the following tips, you don’t have to feel guilty about not cutting this food out of your life during your post-holidays diet.

1. Ask for Sauce on the Side

pic of soy_sauce_and_green_beans

    Image by Rachel Hathaway, via Wikimedia.org

    The typical brown or white sauce that comes with Chinese food may taste delicious, but it’s also high in sodium and offers very minimal essential nutrients. Fortunately, you can dramatically reduce your sodium intake and cut out some of the calories and fat by choosing to get your sauce on the side. Simply cut the portion provided in half, or even more if you’d like, for a tasty and healthier final result.

    2. Add Spicy Options

      Image by 27707, via pixabay.com

      Advertising

      Spicy food contains anti-inflammatory agents. For examples, all peppers provide a valuable source of capsaicin, and this is known to inhibit inflammation. If you struggle with inflammation, it is definitely wise to choose spicy items from the menu. A good example is Authentic Dan Dan Noodle Sauce because its ingredients include three red chili peppers. Even if your local Chinese restaurant doesn’t offer this sauce, you can utilize Z & Y Chinese Restaurant’s recipe to make your own. Adding a spicy twist to your food is a healthy choice, especially for those with an autoinflammatory disease.

      3. Increase the Veggies

      pexels-photo-53821

        Image by Zamani Sahudi, via pexels.com

        It’s wise to consume a minimum of five servings of vegetables per day. Unfortunately, only 13 percent of Americans actually fulfill this daily requirement. This can lead to many health complications, including nutrient deficiencies and gastrointestinal issues. Although many people automatically equate Chinese food with meat, the reality is that there are many vegetarian friendly options. Even if you don’t decide to get a fully vegetarian meal, you can ask for a larger quantity of vegetables to give yourself a healthier dining experience.

        4. Substitute Meat with Tofu

        4697504262_24d1b659de_o

          Image by Suzette – www.suzette.nu, via Flickr

          Advertising

          Another way to feel fulfilled with Chinese vegetarian food is to choose tofu as your protein source. An examination of 3 ounces of chicken versus 3 ounces of tofu showcases the fact that tofu is an overall healthier choice. Tofu is lower in calories and saturated fat. Tofu also has zero cholesterol, as opposed to the staggeringly large amount of cholesterol in each serving of chicken. Additionally, tofu offers larger amounts of fiber, calcium, iron, magnesium, zinc and folate.

          5. Stay Away from Fried Food

          1024px-deep_fired_pork_lychee_soy_sauce

            Image by Candisgn, via Wikimedia.org

            Rice is a staple of Chinese food, but you typically have a choice between steamed and fried. Even though you may prefer the taste of fried rice, it’s important to know that it contains a lot more calories than the steamed alternative. A large serving of fried rice typically contains 1,719 calories. Meanwhile, the same 1,023 gram serving of steamed rice has a significantly lower calorie count of 1,317. Choosing steamed cuts out approximately 402 calories. Even better, you could order a small serving of steamed rice instead to get your calories down near the 200 mark. It’s also vital to be aware that dumplings can be ordered steamed instead of fried. Many of the appetizers on a Chinese menu are fried, so it’s best to skip them altogether.

            6. Order Tea with Your Meal

            morning_cup_of_green_tea

              Image by Kanko from Nagasaki, Japan; via Wikimedia.org

              Advertising

              If you want something other than water to accompany your meal, consider choosing tea to take advantage of all of the natural antioxidants. Green and white teas are especially high in antioxidants. This matters because antioxidants help protect the body from damage caused by free radicals. There is some evidence that increasing your consumption of antioxidants can reduce your risk of developing certain types of cancer, and it’s also believed to make skin healthier. Make sure you avoid sweetened tea to prevent yourself from accidentally ingesting a large quantity of sugar.

              7. Steer Clear of Sugary Sauce

              1024px-general_chow_chicken

                Image by the Lovable Wolf, via Wikimedia.org

                Speaking of sugar, anyone who is diabetic, hypoglycemic or attempting to lose weight should avoid Chinese sauce that is very sweet. General Tso’s sauce, honey orange and sweet and sour sauce are especially high on the list of overly sugary offenders. Each of these sauces has at least 7 grams of sugar per serving, and honey orange packs a staggering 16 grams into a relatively small amount of sauce. Studies have found that sugar is the number one enemy of weight loss and healthy weight management, so be sure to cut as much of it out of your diet as possible.

                8. Ask for Low Sodium Alternatives

                1024px-soy-mushroom_sauce_from_china

                  Image by By MOs810, via Wikimedia.org

                  Advertising

                  Another major health problem that many Americans are dealing with is an excess amount of sodium in their diet. As a result, 33 percent of Americans develop high blood pressure. Elevated quantities of sodium also increase your risk of stomach cancer, stroke, osteoporosis, kidney disease and heart failure. Unfortunately, the vast majority of Americans consume at least double the daily recommended amount of sodium.

                  You can get this under control by choosing healthier alternatives such as low sodium soy sauce. For comparison’s sake, regular soy sauce typically has 879 mg of sodium in one tablespoon. Low sodium soy sauce is a much better choice with its 176 mg of sodium per serving. You can also skip adding salt to your Chinese food, and don’t be afraid to ask the restaurant to avoid adding extra salt on their end.

                  Taking these steps will make your food taste a bit different, but people can usually adjust to such changes after only a few meals. You can also take inspiration from the weight loss benefits of eating your food like they do in China. This is a cultural viewpoint of food that includes skipping snacks, always eating at the same predetermined times and dining with family members. Even if these ideas aren’t feasible for your lifestyle, it’s still possible to lose some weight and feel healthier by incorporating a diet that is lower in sodium and higher in vegetables.

                  Featured photo credit: karriezhu via pixabay.com

                  More by this author

                  Holly Chavez

                  Writer, Entrepreneur, Small Business Owner

                  How I Keep the Spark Alive in My 10 Years of Marriage 8 Psychological Tricks To Help You Nail the Interview of Your Dream Job The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy. Low glycemic index foods I Promise These 10 Low GI foods can Keep You Fuller For Longer! Emotional Quotient Isn’t Just About Emotions. It Involves Numerous Skills

                  Trending in Food and Drink

                  1 25 Ideas for Delicious and Healthy Lunches You Can Take to Work 2 The Positive Impact That Drinking Healthy Tea Can Bring to Your Life 3 25 Easy Fast Healthy Dinner Recipes to Try (And Go Paleo) This Week 4 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals 5 10 Surprising Benefits Of Dragon Fruit You Never Knew

                  Read Next

                  Advertising
                  Advertising

                  Last Updated on September 20, 2018

                  How to Stay Calm and Cool When You Are Extremely Stressful

                  How to Stay Calm and Cool When You Are Extremely Stressful

                  Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                  If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                  1. Breathe

                  The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                  • Take five deep breaths in and out (your belly should come forward with each inhale).
                  • Imagine all that stress leaving your body with each exhale.
                  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                  Feel free to repeat the above steps every few hours at work or home if you need to.

                  2. Loosen up

                  After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                  Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

                  Advertising

                  3. Chew slowly

                  Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                  Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                  Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                  4. Let go

                  Cliche as it sounds, it’s very effective.

                  The thing that seems like the end of the world right now?

                  It’s not. Promise.

                  Advertising

                  Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                  Letting go isn’t easy, so here’s a guide to help you:

                  21 Things To Do When You Find It Hard To Let Go

                  5. Enjoy the journey

                  Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                  Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                  6. Look at the big picture

                  The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

                  Advertising

                  Will this matter to me…

                  • Next week?
                  • Next month?
                  • Next year?
                  • In 10 years?

                  Hint: No, it won’t.

                  I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                  Stop agonizing over things you can’t control because you’re only hurting yourself.

                  7. Stop demanding perfection of yourself

                  You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                  Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

                  Advertising

                  8. Practice patience every day

                  Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                  • The next time you go to the grocery store, get in the longest line.
                  • Instead of going through the drive-thru at your bank, go inside.
                  • Take a long walk through a secluded park or trail.

                  Final thoughts

                  Staying calm in stressful situations is possible, all you need is some daily practice.

                  Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                  Featured photo credit: Brooke Cagle via unsplash.com

                  Read Next