Weight Watchers, now often simply referred to as WW, is a program renowned for helping individuals achieve their weight loss and wellness goals through a points-based system. This system assigns points to food items based on their nutritional content, encouraging mindful eating and balanced choices. But what happens when the craving for your favorite Chinese takeout hits? Can you really enjoy the savory, umami flavors of Chinese cuisine while still staying on track with your Weight Watchers journey?
Many people find Chinese food a particularly tricky area to navigate within the WW framework. The large portion sizes, the seemingly endless sauces, and the often hidden calories can quickly add up, potentially jeopardizing your hard-earned progress. However, the good news is that enjoying delicious Chinese food without derailing your plan is absolutely achievable.
This article provides practical tips, smart choices, and satisfying recipes for enjoying Chinese food without feeling guilty or compromising your Weight Watchers goals. We’ll explore how to make intelligent choices when ordering takeout, offer guidance on modifying dishes to reduce their point value, and share delectable WW-friendly Chinese food recipes you can easily prepare at home.
Understanding the Challenges: Why Chinese Food Can Be Tricky on Weight Watchers
The allure of Chinese food is undeniable, but several factors contribute to its potential to be a high-point offender on Weight Watchers.
One significant issue is the sheer size of restaurant portions. What might seem like a single serving can often be enough for two or even three people. Overeating, especially with calorie-dense foods, is a common pitfall.
Another culprit lies in the sauces. Many popular Chinese sauces, like sweet and sour sauce, hoisin sauce, and even seemingly innocent soy sauce, are loaded with sugar. These hidden sugars can significantly inflate the point value of a dish.
Sodium levels in Chinese food also present a concern. Excessive sodium can lead to water retention, which, although not permanent weight gain, can make you feel bloated and heavier, psychologically impacting your weight loss journey.
Deep-fried ingredients are also a major contributor to high point values. Dishes like General Tso’s Chicken, Sesame Chicken, and crispy wontons are often heavily battered and deep-fried, significantly increasing their fat and calorie content.
Finally, the cooking methods employed in many Chinese restaurants often involve generous amounts of oil. Stir-frying, while a quick cooking method, can add a considerable amount of fat to the dish if the chef is not mindful of oil usage.
It’s also crucial to address the psychological aspect. Depriving yourself completely of your favorite foods can lead to feelings of restriction and, eventually, to overeating or giving up on your WW plan altogether. The key is to enjoy Chinese food in moderation, making smart choices and savoring every bite.
Smart Ordering Strategies: Navigating the Menu
When faced with a Chinese restaurant menu, a little knowledge can go a long way. By making informed choices, you can significantly reduce the point value of your meal without sacrificing flavor.
Look for steamed dishes, particularly those served with the sauce on the side. This allows you to control the amount of sauce you consume, reducing your sugar and sodium intake. Steamed vegetables with chicken or shrimp is a great option.
Soups can also be a good choice, but select carefully. Wonton soup and egg drop soup are typically lower in points than creamy or thick soups. Be mindful of added noodles or wonton wrappers, as these can add to the point value.
When it comes to rice, opt for brown rice over white rice. Brown rice is a whole grain, offering more fiber and nutrients, and generally has a slightly lower point value compared to its refined counterpart.
Conversely, there are certain foods you should limit or avoid altogether. Deep-fried items like General Tso’s Chicken and Sesame Chicken are usually very high in points and should be consumed sparingly, if at all. Creamy sauces, such as those found in cashew chicken or almond chicken, are also often high in fat and sugar.
Fried rice is another dish to approach with caution. The added oil and the typically generous portion sizes make it a less-than-ideal choice for Weight Watchers. Similarly, noodles, especially those swimming in oil, can quickly rack up the points.
Don’t hesitate to make modifications and special requests. Ask for your sauce on the side, request steamed or stir-fried dishes with less oil, and ask for extra vegetables. Many restaurants are happy to accommodate special requests, particularly if you explain that you are trying to eat healthier.
Portion control is absolutely paramount. Share dishes with a friend, take half of your meal home for leftovers, or use smaller plates to help you visualize and manage your portion sizes.
WW-Friendly Chinese Food Recipes: Cooking at Home
Cooking Chinese food at home gives you complete control over the ingredients and cooking methods, allowing you to create delicious and healthy meals that align perfectly with your Weight Watchers plan.
When cooking WW-friendly Chinese food, remember to use lean protein sources like chicken breast, shrimp, or tofu. Load up on vegetables such as broccoli, snow peas, carrots, and mushrooms to add volume and nutrients to your meals.
Use low-sodium soy sauce or tamari to reduce your sodium intake, and opt for calorie-controlled cooking oil sprays instead of pouring oil directly into the pan.
Chicken and Broccoli Stir-Fry
This recipe is a classic, made lighter for Weight Watchers. You’ll need: 1 lb boneless, skinless chicken breast (cut into bite-sized pieces), 2 cups broccoli florets, 1 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp ginger (minced), 1 clove garlic (minced), 1 tsp cornstarch, 1/4 cup chicken broth, and cooking spray. Spray a wok or large skillet with cooking spray and heat over medium-high heat. Add the chicken and stir-fry until cooked through. Remove the chicken and set aside. Add the broccoli to the wok and stir-fry until tender-crisp. In a small bowl, whisk together soy sauce, rice vinegar, ginger, garlic, cornstarch, and chicken broth. Pour the sauce over the broccoli and cook until thickened. Add the chicken back to the wok and toss to coat. Serve hot. (Approximate points: varies based on WW plan and specific ingredients – calculate using the WW app).
Shrimp with Garlic Sauce
A flavorful and quick dish. Ingredients: 1 lb shrimp (peeled and deveined), 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 2 cloves garlic (minced), 1 tsp ginger (minced), 1/2 tsp red pepper flakes (optional), 1 tbsp cornstarch, 1/4 cup chicken broth, and cooking spray. Spray a wok or large skillet with cooking spray and heat over medium-high heat. Add the shrimp and stir-fry until pink and cooked through. Remove the shrimp and set aside. In a small bowl, whisk together soy sauce, rice vinegar, garlic, ginger, red pepper flakes (if using), cornstarch, and chicken broth. Pour the sauce into the wok and cook until thickened. Add the shrimp back to the wok and toss to coat. Serve hot. (Approximate points: varies based on WW plan and specific ingredients – calculate using the WW app).
Vegetable Lo Mein
A lighter version of a takeout favorite. Ingredients: 1 package shirataki noodles (rinsed and drained), 1 cup mixed vegetables (carrots, broccoli, snow peas, etc.), 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 clove garlic (minced), 1/2 tsp ginger (minced), and cooking spray. Spray a wok or large skillet with cooking spray and heat over medium-high heat. Add the vegetables and stir-fry until tender-crisp. Add the shirataki noodles and stir-fry for a few minutes. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, garlic, and ginger. Pour the sauce over the noodles and vegetables and toss to coat. Serve hot. (Approximate points: varies based on WW plan and specific ingredients – calculate using the WW app).
Egg Drop Soup
A simple and comforting soup. Ingredients: 4 cups low-sodium chicken broth, 2 eggs (beaten), 1 tbsp cornstarch, 2 tbsp water, 1/4 cup green onions (chopped), salt and pepper to taste. Bring the chicken broth to a boil in a pot. In a small bowl, whisk together cornstarch and water. Slowly pour the cornstarch mixture into the boiling broth, stirring constantly. Reduce heat and simmer for a few minutes until the soup thickens slightly. Slowly pour the beaten eggs into the soup in a thin stream, stirring gently to create egg ribbons. Season with salt and pepper to taste. Garnish with green onions. (Approximate points: varies based on WW plan and specific ingredients – calculate using the WW app).
To boost flavor without adding extra points, experiment with ginger, garlic, chili flakes, and other spices. Use low-sodium chicken broth as a base for sauces and soups, and add a splash of rice vinegar for a touch of tanginess.
Common Mistakes to Avoid
Even with the best intentions, it’s easy to make mistakes when navigating Chinese food on Weight Watchers. One common error is overestimating portion sizes. Restaurant portions are often much larger than you realize, so be mindful of how much you’re actually eating.
Another mistake is not accounting for hidden ingredients, such as oils and sugars. These can significantly increase the point value of a dish without you even realizing it.
Ignoring the point values of sauces is also a frequent pitfall. Sauces can be surprisingly high in points, so always factor them into your calculations.
Finally, don’t assume that “healthy” options are always low in points. Some dishes marketed as healthy may still be high in fat or sugar, so always check the nutritional information or estimate the points as accurately as possible.
Tracking and Planning
The key to success with Weight Watchers is consistent tracking and planning. Use the WW app to track your points accurately and plan your meals ahead of time.
When eating out, research the restaurant’s menu beforehand and estimate the point values of your chosen dishes. This will help you make informed decisions and stay within your daily point allowance.
Balance your Chinese food indulgences with other healthy meals throughout the week. Focus on lean protein, fruits, vegetables, and whole grains to ensure you’re getting a balanced diet.
Conclusion
Enjoying delicious Chinese food while following Weight Watchers is entirely possible. By making smart choices, modifying dishes to reduce their point value, and cooking WW-friendly recipes at home, you can savor the flavors of Chinese cuisine without derailing your weight loss journey. Remember to track your points, plan your meals, and enjoy your food in moderation. With a little planning and mindful eating, you can successfully incorporate Chinese food into a balanced and healthy lifestyle.
