Traditional Chinese delicacies get healthy makeover

Qishan Saozi noodles, a traditional cooked wheat dish in the Guanzhong Region of Northwest China’s Shaanxi Province Photo: VCG

China will continue advancing its three-year “weight management” campaign and promoting healthier lifestyles, said Lei Haichao, head of the National Health Commission (NHC), at a press conference on people’s livelihood for the third session of the 14th National People’s Congress on March 9.

Following this announcement, the hashtag “The national weight-loss guideline is here” quickly trended on China’s X-like platform, Sina Weibo, bringing renewed attention to the NHC’s “2024 adult obesity dietary guidelines.”

Fish and tofu stewed in an iron pot, boiled meat slices, Shaanxi Saozi noodles, and more… Many iconic staples in Chinese households rich in flavor and deeply rooted in regional culinary traditions, are included in the list.

“Obesity and overweight result from a combination of factors, including uncontrollable ones such as genetics and age, as well as lifestyle choices like diet and exercise. Diet, in particular, plays a direct role in daily life,” Luo Chaofan, a rehabilitation therapist with the NHC told the Global Times.

Maintaining original flavors

These guidelines align with China’s broader push toward sustainable weight management, suggesting seasonal meal plans for each of the country’s seven major regions, offering three different calorie levels — 1,200 kcal, 1,400 kcal, and 1,600 kcal — to accommodate varying metabolic needs. Users can customize their intake based on their height, weight, and activity levels, and ask for additional guidance from healthcare professionals.

In Northeast China, where hearty stews and meat-heavy dishes dominate, the guidelines recommend measured portions and strategic substitutions. “This series of recipes follows dietary principles for obese adults, combining northeastern specialties while respecting local culinary traditions and controlling the use of oil, salt, and sugar,” the guidelines state.

A sample springtime lunch, for example, includes fish and tofu stewed in an iron pot (50g grass carp, 50g tofu, 100g cabbage, and additional condiments), which is a traditional cooking dish from the region involving slow-cooked stews. The iron pot stew is a hallmark of Northeast cuisine, originally cooked in an iron pot over a wood-burning stove.

In addition to the previously mentioned regions, the guide also includes meal plans from other areas, incorporating local seasonal ingredients. For example, in South China, where rice is the staple food and freshwater fish and other seafood are abundant, recommended recipes feature dishes with bass, yellow croaker, and river shrimp.

The guidelines combine traditional dietary wisdom with modern nutritional science, adapting regional cuisines to healthier standards through scientific adjustments, while maintaining the nutritional value of carbohydrates, Zhu Yi, an associate professor at the College of Food Science and Nutritional Engineering at China Agricultural University, told the Global Times.

“By precisely measuring portions, balancing ingredients, and optimizing cooking methods, the proposed diet ensures both flavor and health benefits — allowing people to enjoy delicious food while managing their weight. It respects regional culinary traditions while offering a scientific approach to sustainable weight management,” said Zhu. 

Backed by science

The guidelines focus on scientific adaptation rather than directly replicating traditional dishes. Instead of simply listing familiar meals, it introduces strategies to make them healthier without compromising taste, Zhu noted.

According to Zhu, every recipe includes detailed ingredient weights, ensuring that calorie intake is carefully monitored. By adjusting single-meal portion sizes, the guidelines reduce overall energy consumption while preserving the essence of the dish.

Take fish and tofu stewed in iron pot, for example. By pairing protein-rich fish with low-fat tofu and high-fiber cabbage, the meal achieves a balance of protein, fiber, and essential micro nutrients. Meanwhile, the Southwest China section recommends a leaner version of the classic water-boiled meat dish, substituting lean pork for fatty cuts and incorporating fiber-rich vegetables like lettuce.

“These modifications allow traditional dishes to maintain their cultural identity while aligning with modern health principles,” Zhu noted. “For example, the fish and tofu stewed in iron pot recipe only requires a small amount of oil to sauté spices, allowing the natural flavors of the ingredients to come through.”

One of the notable aspects of the guidelines is its nuanced take on carbohydrates. While many dieters typically cut back on rice and noodles, it repositions carbs as a necessary component of a balanced diet — as long as they’re carefully chosen and portioned, the expert explained.

For instance, for Northwest China’s Shaanxi Saozi noodles, the recommended version uses wheat and incorporates tofu, black fungus, and other high-fiber ingredients. This achieves a 1:1:1 ratio of carbs, protein, and fiber, ensuring slow digestion and sustained energy levels.

Steaming and simmering, traditional Chinese cooking methods, appear frequently in the guide as core healthy cooking techniques. These methods avoid harmful substances produced by high-heat cooking methods like roasting, stir-frying, pan-frying, and deep-frying and help soften ingredients, making them easier to digest, especially when paired with high-fiber vegetables thus enhancing satiety and promote gut health. 

“The guidelines are not about forcing people to abandon the foods they love,” Zhu explained. “Instead, it’s about making small, smart changes so that delicious regional specialties can remain part of a healthy lifestyle.”