We need to talk about Chinese food and nutrition. Chinese food has suffered a lot of bad reports, many because of excessive use of mono-sodium glutamate to enhance flavor which gave rise to the Chinese restaurant syndrome, many others because the steep increase in stir frying instead of steaming may also increase obesity, a risk not known when Chinese people did not have easy access to cooking oil.

The fact is that, properly prepared, Chinese food can be extremely healthy. Do try this at home.

Chinese Food and Nutrition

Among some, Chinese food is regarded as a magical key to health. They point to the lower incidence of heart disease and certain cancers among the Chinese. Others contend that the average Chinese meal is a nutritional disaster, citing high levels of sodium, fat and calories. Not surprisingly, both these extreme views overlook a number of important facts and qualifiers. Just as with an average Western meal, it all depends on exactly what you eat.

'What you eat' has two possible meanings, of course. It can refer to which dishes are consumed. It can also, loosely, mean how much is eaten. Both are key to arriving at a reasonable view of the nutritional value of Chinese food.

It's true that certain Chinese dishes are invariably high in calories, often containing a high percentage of saturated fat. Six fried dumplings, for example, equals about 700 calories, a third of which are in the form of saturated fat. And fried dumplings may be only a portion of the total meal. Add sweet and sour pork or other similar items and the total may well reach over 1,250 calories.

Numbers like that may be fine for those who don't need to limit their total daily intake. A large, healthy person may consume as many as 3,000 calories per day and still remain at their normal weight and body fat percentage. But for most, especially those on a restricted calorie diet of less than 1,700 per day, that one meal constitutes over 73% of the total.

Nevertheless, there is an enormous variety of Chinese cuisine dishes that are low or moderate calorie, while providing a range of healthy nutritional elements.

Many Chinese dishes are prepared with fresh vegetables. True, they may be stir-fried, adding calories and fat. Or, they can be steamed providing a healthy side dish or component of the recipe. The method is as important as the ingredient in determining whether a particular dish is a healthy option or not.

Wonton, egg-drop, or hot and sour soups provide a modest number of calories. If prepared without large quantities of salt, they also provide a low sodium and satisfying meal, or portion. Chicken that is boiled or steamed, a common method in many Chinese-style preparations, provides needed protein with little fat. Steamed rice, in moderation, is low calorie (200 per cup) and highly nutritious.

Soy is a common ingredient of both dishes and sauces. It is a rich source of plant protein and fiber. It is rich in Vitamin B6 and isoflavones, widely believed by experts to provide nutritional benefits. Vitamin B6 is an important building block for essential amino acids and is used in certain vital neurotransmitters. Isoflavones are reputed by several studies to be an important part of the low heart disease rate in Asian countries. They're thought to help lower LDL cholesterol levels.

So, as is the case with the cuisine of any other culture, there is no inherent good or bad to all Chinese dishes. The same principles apply here as they do anywhere else. Watch calories, fat percentage and the levels of sodium and other components. That's the best way, in any instance, to arrive at reasonable dietary decisions.

Healthy Words Basic rules for a healthy diet Healthy eating made easy Food and your teeth