Understanding Weight Watchers Points and Chinese Cuisine
Weight Watchers, now often referred to simply as WW, has helped countless individuals achieve their weight loss and wellness goals through its flexible and supportive program. At the heart of this program lies the Points system, a calculated value assigned to foods based on their nutritional content – calories, saturated fat, sugar, and protein. This system empowers individuals to make informed choices and stay within their daily Points allowance. However, navigating the culinary landscape while adhering to Weight Watchers can sometimes feel like a challenge, especially when it comes to cuisines known for their richness and complexity. One such cuisine that often poses a dilemma for WW members is Chinese food.
Chinese food is beloved across the globe for its diverse flavors, aromatic spices, and comforting textures. From bustling city restaurants to cozy neighborhood takeouts, the allure of Chinese cuisine is undeniable. Yet, many popular Chinese dishes can be deceptively high in Points, due to factors like generous portions, the use of oil in cooking, and the inclusion of sugary or starchy sauces. Does this mean you have to forgo your favorite Chinese takeout while on Weight Watchers? Absolutely not! With a little knowledge and some smart strategies, you can absolutely enjoy Chinese food in moderation without derailing your progress.
This article serves as your comprehensive guide to making smarter choices at Chinese restaurants and at home, enabling you to savor the flavors you love while staying within your Weight Watchers Points budget. We’ll explore common pitfalls, highlight better options, and provide practical tips to help you navigate the Chinese food scene with confidence. The key is to understand the nuances of Chinese cooking and to make informed decisions that align with your health and wellness goals. Let’s embark on this delicious journey together!
High-Point Chinese Dishes to Watch Out For
While many Chinese dishes can be modified to be more Weight Watchers-friendly, some are inherently high in Points due to their ingredients and cooking methods. Being aware of these potential pitfalls is the first step towards making smarter choices. Here are some of the dishes that you may want to consume in moderation or avoid:
Fried Foods
Fried foods are a major source of excess calories and fat in Chinese cuisine. The process of deep-frying adds significant points to otherwise healthy ingredients.
Orange Chicken: This popular dish features battered and deep-fried chicken coated in a sugary orange-flavored sauce. The combination of fried chicken and sweet sauce makes it a Points bomb.
General Tso’s Chicken: Similar to orange chicken, General Tso’s chicken is also battered, deep-fried, and coated in a sweet and spicy sauce.
Sesame Chicken: Yet another variation of deep-fried chicken coated in a sweet and sticky sesame-flavored sauce.
Egg Rolls: These deep-fried rolls filled with vegetables and sometimes meat are crispy and delicious but also high in fat and calories.
Crab Rangoon: Cream cheese-filled wontons that are deep-fried to a golden crisp. The combination of creamy filling and fried wrapper makes them a high-point indulgence.
Dishes with Heavy Sauces
Sauces can make or break a Weight Watchers meal. Sauces that are loaded with sugar, oil, and thickening agents can significantly increase the point value of a dish.
Sweet and Sour Pork/Chicken: As the name suggests, this dish is drenched in a sweet and tangy sauce that is often high in sugar and calories.
Kung Pao Chicken: While Kung Pao Chicken can sometimes be a reasonable choice depending on the restaurant’s preparation, the sauce often contains a significant amount of oil and sugar.
Hunan Chicken: Similar to Kung Pao, the exact preparation can vary, but Hunan Chicken sauces often lean toward the higher end of the Points spectrum.
High-Carb Options
While carbohydrates are an essential part of a balanced diet, some high-carb Chinese dishes can be particularly challenging on Weight Watchers, especially when they are high in refined carbohydrates and low in fiber.
Fried Rice: Whether it’s pork fried rice, shrimp fried rice, or vegetable fried rice, this dish is typically loaded with oil and can be a significant source of calories and carbohydrates.
Lo Mein: These soft egg noodles are often stir-fried with vegetables and protein in a sauce that can be high in oil and sodium.
Chow Mein: Similar to lo mein, chow mein features noodles that are stir-fried with vegetables and protein, but the noodles are typically crisper and can be even higher in fat.
Lower-Point Chinese Dishes: Smart Choices
Fortunately, there are many delicious and satisfying Chinese dishes that are more Weight Watchers-friendly. By making smart choices and focusing on dishes that are lower in fat, sugar, and refined carbohydrates, you can enjoy Chinese cuisine without exceeding your daily Points allowance.
Steamed Dishes
Steamed dishes are a great option for Weight Watchers members because they are cooked without added oil or fat.
Steamed Chicken and Vegetables: A simple and healthy option consisting of tender steamed chicken breast served with a variety of steamed vegetables.
Steamed Fish and Vegetables: Another excellent choice, steamed fish is a lean source of protein that pairs well with steamed vegetables.
Soups
Many Chinese soups are naturally lower in Points, especially those that are broth-based and contain plenty of vegetables.
Egg Drop Soup: A classic Chinese soup made with chicken broth and ribbons of egg. Watch out for added oil or cornstarch, which can increase the point value.
Hot and Sour Soup: A flavorful and tangy soup that is typically made with broth, vinegar, soy sauce, and a variety of vegetables. Check the sugar content, as some versions can be surprisingly sweet.
Wonton Soup: A light and comforting soup made with chicken broth and wontons filled with seasoned meat or vegetables.
Grilled or Stir-Fried (with modifications)
With a few simple modifications, you can enjoy grilled or stir-fried dishes without derailing your Weight Watchers progress.
Chicken and Broccoli: A classic stir-fry dish that is relatively low in Points, especially if you ask for the sauce on the side and use it sparingly.
Shrimp with Mixed Vegetables: Another great option, shrimp is a lean source of protein that pairs well with a variety of colorful vegetables.
Moo Goo Gai Pan: A light and flavorful stir-fry dish made with sliced chicken, mushrooms, and other vegetables in a light sauce.
Brown Rice
Opting for brown rice over white rice is a simple way to add more fiber to your meal, which can help you feel fuller and more satisfied.
Brown Rice instead of White Rice: Brown rice has a lower glycemic index than white rice and contains more fiber, making it a better choice for Weight Watchers members.
Tips for Ordering Smart at Chinese Restaurants
Ordering smart at Chinese restaurants is all about being proactive and making informed choices. By requesting modifications, practicing portion control, and being mindful of sauces, you can enjoy your favorite Chinese dishes while staying within your Weight Watchers Points budget.
Requesting Modifications
Don’t be afraid to ask for modifications to your dish. Many restaurants are happy to accommodate special requests.
Ask for sauces on the side: This allows you to control the amount of sauce you use, reducing your sugar and calorie intake.
Request dishes to be prepared with less oil: Ask the kitchen to use less oil when stir-frying your dish.
Ask for steamed instead of fried options: Opt for steamed versions of your favorite dishes whenever possible.
Portion Control
Restaurant portions are often much larger than what’s considered a single serving.
Share dishes with others: Sharing a dish with a friend or family member is a great way to reduce your portion size.
Order smaller portions or appetizers as a meal: Consider ordering a smaller portion or an appetizer as your main meal.
Take leftovers home immediately: Pack up half of your meal to take home before you start eating.
Choosing Sauces Wisely
Sauces can be a major source of hidden calories and sugar.
Opt for lighter sauces: Choose lighter sauces like soy sauce (use sparingly), rice vinegar, or mustard.
Avoid heavy, sugary sauces: Steer clear of heavy, sugary sauces like sweet and sour sauce, hoisin sauce, and plum sauce.
Fill Up on Vegetables
Vegetables are a low-point, high-fiber option that can help you feel full and satisfied.
Load up on non-starchy vegetables: Add extra vegetables to your dish, such as broccoli, carrots, peppers, and mushrooms.
Track Your Points
The Weight Watchers app is your best friend when eating out.
Use the WW app: Use the WW app or website to calculate and track points.
Estimate points: Estimate points based on ingredients and cooking methods.
DIY Weight Watchers-Friendly Chinese Recipes
One of the best ways to enjoy Chinese food on Weight Watchers is to cook it at home. This allows you to control the ingredients, portion sizes, and cooking methods, ensuring that your meal aligns with your Points goals. There are countless Weight Watchers-friendly Chinese recipes available online. Experiment with different recipes and find your favorites. Some popular options include Kung Pao Chicken, Sweet and Sour Chicken (made with a sugar substitute), and various stir-fry dishes loaded with vegetables.
Conclusion
Enjoying Chinese food while following Weight Watchers is absolutely possible. By being mindful of your choices, requesting modifications, practicing portion control, and tracking your points, you can savor the flavors you love without derailing your progress. The key is to be informed, proactive, and resourceful. Remember that balance and moderation are essential components of a healthy lifestyle. Don’t be afraid to indulge in your favorite Chinese dishes occasionally, but always be mindful of your overall Points intake. With a little planning and effort, you can enjoy the best of both worlds – the deliciousness of Chinese cuisine and the benefits of Weight Watchers.
Ultimately, staying on track with your goals and Weight Watchers means being informed and empowered when navigating social situations such as eating out. With a little pre-planning, it can be easy to make smart decisions when ordering food.
