Philadelphia is a city known for its rich culinary diversity, with Chinese restaurants and “Papi stores” (corner stores offering quick snacks and limited hot food) prevalent in many neighborhoods. For those trying to make healthier food choices, these food options can seem like obstacles. However, there are practical ways to navigate the menus of Chinese restaurants and corner stores without compromising health goals. By selecting the right dishes and making thoughtful choices, you can enjoy local food culture while maintaining a balanced diet.

Chinese Restaurants: Healthier Choices Amidst Comfort Food

Chinese cuisine, often seen as indulgent with dishes like General Tso’s chicken and fried rice, can also offer several healthier options. Many Chinese restaurants offer fresh vegetables, lean proteins, and healthier cooking methods like steaming and stir-frying. Here are a few tips for making healthier choices:

  1. Opt for Steamed Dishes: Steaming is a low-fat, healthy cooking method that preserves the natural flavors of ingredients. Popular steamed options include:
  • Steamed Dumplings (especially vegetable or shrimp): These are typically lower in calories compared to fried dumplings and provide protein and fiber. 
  • Steamed Fish with Ginger and Scallions: Fish is an excellent source of omega-3 fatty acids, and steaming helps retain all its nutrients without adding excess fat. 
  1. Choose Stir-Fried Vegetables: Many Chinese restaurants offer vegetable stir-fries that are packed with nutrients and can be customized to your preferences. Look for dishes with a variety of colorful vegetables like broccoli, bok choy, peppers, and snap peas. These dishes are high in fiber, vitamins, and antioxidants, helping to boost your immune system and promote digestion.
  2. Go for Lean Proteins: Chicken, shrimp, or tofu are excellent sources of lean protein. For a lighter, healthier meal, try ordering:
  • Kung Pao Chicken (with extra vegetables): Opt for a dish with a higher vegetable-to-protein ratio. The chicken provides lean protein, while the vegetables offer fiber and important vitamins. 
  • Shrimp with Garlic Sauce: Shrimp is low in fat and calories and provides a good source of selenium, which helps support your immune system. 
  1. Substitute Brown Rice for White Rice: White rice is refined and high in simple carbohydrates. Brown rice is a better option because it’s a whole grain, higher in fiber, and offers long-lasting energy. Many Chinese restaurants will allow you to substitute brown rice for no extra charge, providing a heart-healthy option.
  2. Watch the Sauces: Chinese sauces can be high in sodium and sugar. Request your dish with sauce on the side, or ask for a lighter sauce like soy sauce, which can be a good option in moderation. For a lower-sodium choice, you might also ask for a lighter amount of sauce or opt for a dish prepared without the sauce.

 

Navigating the Papi Store Menu: Making Smart Choices

Papi stores are a staple in many Philadelphia neighborhoods, offering convenience and quick bites. These corner stores often have limited hot food options, but there are ways to find healthier choices or modify what’s available. Here are some strategies for eating healthier at Papi stores:

  1. Avoid Fried and Processed Foods: Fried foods like chicken wings, fries, and egg rolls are often available in Papi stores but tend to be high in unhealthy fats and calories. Opt for baked or grilled options when possible. Some stores might offer grilled chicken or turkey sandwiches, which can be a healthier choice than fried options.
  2. Choose Whole-Grain Sandwiches or Wraps: Look for whole-grain bread or wraps to make your sandwich or wrap more filling and nutritious. Whole grains provide fiber, which aids digestion and helps you feel full longer. Pair your sandwich with lean meats like turkey or chicken (rather than processed deli meats) to keep your meal light yet satisfying.
  3. Pick Up Fresh Fruits and Vegetables: Many corner stores offer fruits, like apples, bananas, and oranges. These fruits are rich in vitamins, fiber, and antioxidants. If you’re craving a snack, grabbing a piece of fruit can be a great option for something healthy and convenient. Additionally, some stores may carry bags of pre-cut veggies like carrots and celery, which are perfect for a quick snack or as a side to a sandwich.
  4. Go for Grilled Protein: If the Papi store offers any grilled meats, such as grilled chicken breast or turkey, opt for those instead of fried options. Grilled meats are leaner and lower in fat. Pair them with a salad or whole-grain bread for a well-rounded meal.
  5. Drink Water or Herbal Tea: Papi stores often carry sugary sodas, which can be packed with empty calories and contribute to weight gain. Instead, opt for water or herbal tea. Water helps keep you hydrated without adding sugar or calories, and herbal teas like green tea have been shown to have antioxidant properties and can support metabolism.

 

Healthy Eating Tips When Surrounded by Limited Options

While navigating Chinese restaurants and Papi stores in Philadelphia may seem challenging, making healthier choices is entirely possible. Here are some additional tips to keep in mind when surrounded by less-than-ideal food choices:

  • Balance your meals: Try to make sure your meal includes a good balance of protein, fiber, and healthy fats. For example, if you’re having a stir-fry with vegetables, try pairing it with grilled chicken or tofu for protein, and opt for brown rice or another whole grain for added fiber. 
  • Control portion sizes: Many Chinese dishes and convenience store meals can come in large portions. Consider splitting your meal with a friend or saving part of it for later to avoid overeating. 
  • Plan ahead: If you know you’ll be around a Papi store or Chinese restaurant, consider preparing some healthy snacks or meals at home that you can take with you. This way, you’re not left feeling tempted by less healthy options. 

 

Conclusion

Eating healthy in Philadelphia, even in neighborhoods where Chinese restaurants and Papi stores dominate the food landscape, is not only possible but can be delicious and satisfying. By choosing steamed dishes, lean proteins, and fresh vegetables at Chinese restaurants, and opting for whole grains, fresh fruit, and grilled protein at Papi stores, you can make smart choices without feeling deprived. It’s all about being mindful of your options and finding ways to balance convenience with nourishment. The vibrant food scene in Philadelphia offers a range of healthy possibilities – it’s just about knowing where to look and making the right choices.