With everyone’s busy lifestyles take-out has become a popular way of dining. Just because you eat on the run it does not have to be unhealthy. There is usually something to choose on the healthier side in any take out situation.
Let’s first look at Chinese cuisine which has had lots of press lately. It can be misleading to look at a plate of vegetables and chicken and believe it has over 900 calories. With all the oil that gets added the calories really start to add up. Sodium is another concern with more than a day’s worth in one meal. So when you have the urge to order next time get the meat and vegetables steamed with no sauce. Aim for lean protein choices or more vegetables and skip any added sauces such as duck or soy sauce since these contribute unneeded sodium. Ask for brown rice instead of white rice to add-in some extra fiber.
If your next choice is Italian keep in mind portion control. Split an entrée with a friend and choose an entrée with red sauce versus white sauce. Skip the Italian bread that comes with the meal and opt for a side salad. For pizza try brick oven style since it has a thinner crust and is cooked on a wire rack rather than a greasy pizza pan. On your pizza choose vegetable toppings and skip high fat meats such as sausage and pepperoni. A slice will average 230-250 calories rather than 350 calories.
Now if Mexican is your favorite food to pick-up there are a few things to pay attention to next time you order. Find an entrée which involves lean protein and very little cheese such as customizing your own salad with no shell. Don’t be fooled by the favorite cheese quesadilla, it contains 900 calories! Burritos can vary in calories up to 1300 calories per burrito depending on ingredients and size. Consider ordering a half portion with a side salad.
Hopefully, the next visit you make for take-out is a healthier one now that you know some of the better alternatives.
Rebecca Mohning
About rmohning
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.