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Healthy Takeaway - Is that an Option?
Recent surveys show that on average Australians eat takeaway 2.5 times a week. Our busy lifestyles lead us to choose quick and easy foods. Whether drive through, home delivery or restaurant. When food is not prepared by us we have no idea how much added salt, sugar and fat are included and no control over portion size. What we can control is our choice! Here are some quick tips to healthier choices if eating out is the only option, or you just want someone else to cook!
Thai
Choose Thai salads, steamed meats, rice paper rolls and stir fries containing lean meat and lots of vegetables. Order a separate small rice and serve an appropriate portion. Noodle dishes are often large and noodles are cooked in oil and sauce, soaking up a lot of fat and kilojoules. Ask for steamed noodles on the side. Thai sauces can contain a lot of sugar and fat. Avoid coconut milk sauces and options that appear to be drowning in sauce. Ask for sauces on the side if you can.
Italian
Its hard not to overdo the carbohydrate kilojoules when eating Italian, but you can keep the fat down and also restrict serving sizes. Choose pastas and pizzas with tomato based sauces, lean meats and lots of vegetables. Order entree size pasta or small pizza. Better yet, share half with a friend and order a side salad/vegetables. Ask for no dressing/butter. Also ask for cheese on the side of pastas and for a small amount of cheese on pizzas. Avoid creamy sauce options, fatty meats, bacon and excessive amounts of cheese.
Indian
Choose tomato based curries. Curry meat can often be a fatty cut, so seafood curries are a good choice. Ask the waiter for a leaner meat option. Choose a curry that contains vegetables. Many curries contain potato. If so, you will not need as much rice. Plain white or saffron rice are the best options. Avoid fried foods such as samousas and pappadums. Be wary of how many side dishes you are consuming. Choose between naan and rice, or have a small serve of each.
Counter/Pub Meals
Choose a grilled, steamed or baked meat with salad or vegetables. Ask for sauces on the side. If the meal comes with chips, ask for an alternative such as baked potatoes, salad or vegetables. Avoid anything crumbed or fried, such as chicken schnitzels, battered fish and squid rings.
Chinese
Similar to Thai; choose stir fries with lean meats and lots of vegetables. Clear soups are also a great option. Again, be wary of noodle dishes and dishes that contain heavy sauces. Order steamed rice or noodles on the side. Avoid fried meats, spring rolls and other fried options
Added to site on : Monday, 9 June 2014