Written by Ivy Dong |
In modern society, the importance of healthy eating is increasingly recognized. As living standards rise and the variety of foods increases, people are more easily tempted by foods high in sugar, salt, and fat. However, poor dietary habits can leadĀ toĀ serious health problems. Healthy eating helps prevent all types of malnutrition as well as non-communicable diseases such as diabetes, heart disease, stroke, and cancer. Unhealthy diets and lack of physical activity are major global health risks.
Chinese foodĀ is one of the best healthy food around the world. Most Chinese dishes are healthy as long as you pay attention to a balanced nutrition. For example, the proportion of vegetables, the ratio of red meat to white meat. Different cooking methods require different amounts of oil. Control the amount of oil and choose the rightĀ ingredients, and you can easily make a table of healthy Chinese food.
Is Chinese Food Healthy
ChineseĀ food is relatively healthy, provided that you control well the cooking methods, the amount of oil, and choose the healthy ingredients. Chinese cuisineĀ is vast and diverse, encompassing a wide array of ingredients and cooking methods. It ranges from the light flavors of Cantonese cuisineĀ to the spicy dishes of Sichuan, and from vegetarian Buddhist meals to the northeasternĀ dishes. This diversity not only caters to different tastes but also provides balanced nutrition.
Chinese cooking techniques are highly diverse, with over 20 major methods. Applying right cooking techniques is essential for making healthy Chinese food. These techniques ensure food variety and balanced nutrition. Trying different healthy Chinese food recipes can help you discover new favorite dishes that are both nutritious and flavorful.
Traditional Chinese dietary habits are also beneficial for health. For example, balanced meals with a mix of meat and vegetables ensure a wide range of nutrients. Shared meals encourage diverse food intake. Soups, a staple in Chinese meals, are also healthy and aid digestion. Traditional Chinese meals rarely include overly sweet dishes or desserts, which helps limit refined sugar intake. In addition, most Chinese dishes are served hot, reducing the risk of foodborne illness and aiding digestion.
15 Best Healthy Chinese FoodĀ Options
Unlike someĀ light meals that often feature boiled vegetables, fruits, and meats, healthy Chinese food employs traditional cooking methods such as steaming, mixing, stewing, braising, and pan-frying. Moreover, the range of ingredients is broad and diverse. Trying healthy Chinese food is a highlight of a China food tour, as it offers a taste of authentic, nutritious cuisine. As long as you cook with less salt and oil, stir-fried shrimp and lightly stir-fried beef cubes can also be considered healthy Chinese food. These flavorful and texturally rich Chinese dishes can clearly help the Chinese people maintain a healthy diet in the long term.
āĀ Related reading:Ā Hong Kong Food: 16 Must-Try Dishes in Hong Kong
1. Tomato and Scrambled EggsĀ (č„æēŗ¢ęæēéø”č)
Healthy Chinese food options often include dishes with a high proportion of vegetables and low-fat proteins, and Tomato and Scrambled Eggs is one of them. The main ingredients of this dish are eggs, which are rich in high-quality protein, and tomatoes. This healthy Chinese dish is incredibly easy to make. The primary cooking method is stir-frying, during which the unique sweet and tangy flavors of the tomatoes meld with the eggs, releasing their distinctive and enticing aroma. If you sprinkle some chopped green onions just before serving, it becomes one of the most delicious dishes in the world.
2. Stir-fried Green Pepper and Shredded PorkĀ (éę¤ēčäø)
Stir-fried Green Pepper and Shredded Pork is a veryĀ healthy dish ofĀ Chinese food, made by stir-frying shredded green peppers with shredded pork. It is also one of the representative dishes of Sichuan and Minnan cuisines in the world. Green peppers are rich in Vitamin C, and pork is a source of protein. Combining the two can promote physical developmentĀ canĀ enhance our immune system and help prevent night blindness, dry eye disease, and dry skin.
3. Iron Plate TofuĀ (éęæč±č )
Iron Plate Tofu is a home-cooked dish and one of the best vegetarian Chinese foodĀ that is nutritious, delicious, and easy to make. It is a common ingredient in both home-cooked meals and street snacks. Although the process of making Iron Plate Tofu is simple, each step requires careful attention to ensure the final flavor. During stir-frying, the tofu absorbs the aroma of the seasonings and develops a golden-brown crust, making it visually appealing. The taste of Iron Plate Tofu is rich and flavorful, with a tender and smooth texture that complements the spicy and fragrant seasonings, creating a memorable dining experience.
4. Steamed PerchĀ (ęø čøé²é±¼)
The cooking technique of Steamed Perch primarily involves steaming, whichĀ is the key to a light and delicate flavor. It is one of the characteristic healthy Chinese food originated fromĀ Guangdong ProvinceĀ and belonging to the Cantonese cuisine. Perch is rich in various nutritional values and has the highest content of DHA among freshwater fish, making steamed perch particularly beneficial for brain health.
5. Stir-fried Broccoli with Beef Slices (č„æå °č±ēēč)
ThisĀ dish is not only delicious but also nutritious. Beef is rich in protein and iron, which play an important role in boosting physical strength and preventing anemia. Broccoli, on the other hand, is packed with vitamins and minerals that help enhance immunity and maintain overall health. Eating meat in moderation not only ensures a balanced diet but may also delay aging and promote longevity. High-quality protein is easily digestible and contributes to better health.
6. Braised Beef Short Ribs with TomatoesĀ (ēŖčēēč ©)
Braised Beef Short Ribs with TomatoesĀ isĀ suitable for all kinds of person regardless of their body constitution. Beef short ribs are warming in nature, and consuming too much can lead to internal heat. In contrast, tomatoes are cooling and should be eaten sparingly by those with cold stomachs or a cold constitution. When braised together, the two ingredients balance each otherās thermal properties, making the dish perfect for both cold and hot constitutions.
Additionally, tomatoes are known for their sour and astringent qualities that promote the production of body fluids, while beef nourishes yin and helps in blood replenishment. The combination of plant-based and animal-based proteins in this dish provides a more balanced nutrition, making it particularly suitable for those with anemia and yin deficiency.
āĀ Related reading:Ā Discover the 15 Most Popular Chinese Dishes You Must Try
7. Shrimp Dried Scallop Braised Winter Melon (ęµ·ē±³ē§å¬ē)
ItĀ is a light and delicious home-cooked dish. The mild and sweet nature of winter melon makes it suitable for various groups of people, and even those with high blood sugar and cholesterol can benefit from eating it. Winter melon can effectively help eliminate excess water and clear damp-heat. Combining winter melon with dried shrimp creates a wonderful combination that not only offers a unique sensory experience but also provides numerous health benefits.
8. Steamed Shrimp and Egg (č¾ä»čøčē¾¹)
EggĀ is one of the common healthy Chinese food. Steamed Shrimp and Egg is a simple and quick dish to prepare with easily absorbable nutrition. Shrimp are rich in magnesium, which plays an important regulatory role in heart function. The combination of eggs and shrimp creates a nutritious and flavorful dish. The steamed shrimp and egg custard has a fresh, tender, and smooth texture, making it a delicious and healthy option suitable for both the elderly and children.
9. SpringĀ Rolls (ę„å·)
Spring rolls is easy to make and nutritious. To prepare spring rolls, youāll need ingredients such as eggs, shrimp, okra, mango, cherry tomatoes, carrots, and cucumber. The translucent spring roll wrappers encase the sweet shrimp, lightly fragrant cucumber, and crisp purple cabbage. Paired with a tangy and spicy dipping sauce, spring rolls offer a refreshing bite that cuts through the heaviness of a meat-filled meal. The outer wrapper is made from rice flour, which can be filled with any vegetables or meats of your choice.
10. Dumplings (é„ŗå)
Dumplings generally comes in two types: vegetable-filled and meat-filled. Vegetable dumplings have significantly fewer calories than meat dumplings. For example, 100 grams of vegetable dumplings contain about 198 calories, while 100 grams of meat dumplings have around 250 calories. The difference in calories mainly depends on the fat content in the filling; the more fat, the higher the calories. However, as a staple food, dumplings are not particularly high in calories. During the tour to China, dumpling is the must try dish as it offers authentic Chinese flavor and experience.
āĀ Related reading:Ā Chinese Dumpling Banquet
Where to Enjoy Healthy Chinese Food
Healthy Chinese food emphasizes the fundamental principle of dietary diversity. Staple foods should primarily consist of grains and tubers, pairing with some vegetables and fruits. Dairy products, beans, and moderate amounts of fish, poultry, eggs, and lean meat should also be consumed regularly. The diets of Jiangsu, Hangzhou, and around GuangzhouĀ are relatively light.
In the Jiangnan region, people prefer light, sweet-salty, and refreshing flavors, focusing on nutrition and generally favoring fresh and tender foods while avoiding spicy ingredients. They use fewer seasonings and auxiliary ingredients, particularly valuing the preservation of the original flavors of dishes.
