Chinese cuisine provides many opportunities for adding healthy herbs and spices into meals, such as garlic and ginger which have anti-inflammatory and digestive-enhancing effects.

Add more fiber, vitamins, and minerals to your diet with steamed fish and veggies like bok choy, Chinese cabbage, and snow pea leaves by opting for brown rice over white. Furthermore, avoid fried noodles which contain too many calories and saturated fats.

Carbohydrates

Carbs are an energy source in Chinese cuisine; just two teaspoons of General Tso’s sauce contain 10 grams. When choosing Chinese meals, opt for those prepared using steaming, sauteing or grilling rather than frying as these will provide more nutrients. Avoid breaded meats such as chicken or pork in favor of leaner proteins like Beijing roast duck or shrimp with green beans for best results.

Be wary of hidden sugars found in drinks, desserts and other prepared foods containing added sugars; the DGC-2016 recommends keeping total intake below 10% of total caloric intake.

Many Chinese restaurants provide low-glycemic index food options, including steamed rice and vegetables. If you want to strike a balance between health and happiness, begin your meal with egg drop or wonton soup (both contain six grams of carbohydrates per cup) followed by Buddha’s delight: an array of cabbage, mushroom, snow peas and broccoli served tossed with tofu in light sauce.

Protein

As part of your meal, including protein can help stabilize blood sugar. But it’s important to avoid high-fat proteins like fried chicken and pork or sugary sauces that contain high levels of trans fats. Instead, look for dishes made with lean chicken or fish combined with leafy vegetables like bok choy, green beans and other leafy greens; or opt for stir frys that include uncommon vegetables such as water chestnuts and bamboo shoots that offer fiber and heart-healthy nutrients.

Avoid high-fat and caloric dishes like fried rice and noodles for healthier alternatives like brown rice.

Spring rolls make an excellent alternative to fried dumplings or Chinese broccoli salad (aka gai lan), both of which can be high in both calories and carbs. Instead of choosing dense desserts such as brownies or cheesecake, consider switching over to fresh fruit which provides disease-fighting vitamin C, A, folic acid and potassium – using apps to track daily calorie goals is another helpful way of staying on track with nutrition goals.

Fat

Although Chinese food often contains high sodium and calorie counts, it can still be part of a nutritious diet if you know what to look out for. Be mindful about setting daily calorie goals and tracking meals using MyFitnessPal to stay aware of what you are consuming.

Lean proteins, including chicken, fish, shrimp and tofu are a staple of Chinese cuisine, providing essential amino acids and nutrients essential for digestive health.

Carb-rich ingredients are an integral component of many Chinese dishes, particularly rice and noodles. To maintain healthy choices when dining out at Chinese restaurants, opt for brown over white rice, as well as opting for steamed instead of fried noodles; many noodle dishes contain plenty of fat so be mindful when portion control comes into play.

Nutrients

There are alternatives to popular Chinese dishes which are high in sodium and fat content that could provide healthier meals. Ask restaurants to prepare meals without MSG – an artificial flavor enhancer which may lead to headaches in some people – or consider cooking at home using reduced-sodium soy sauce and other savory condiments.

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Choose steamed food whenever possible instead of deep frying, as they contain less calories and fat. Consider vegetable stir fries made up of ingredients such as broccoli, bok choy, snow pea leaves and bitter melons which contain vitamin A, folate and potassium for maximum nutrition benefits.

As an alternative to Western desserts often served after Chinese dinners, choose fresh fruit as your dessert of choice for optimal health benefits and weight management. Aside from being low-cal and tasty, fruits contain disease-fighting antioxidants and fiber. Also avoid drinking soda to prevent fluid overload and dehydration.