Take Out Tips

Nlongenecker

Cruising Through the Takeout Lane
Article By: Dawn Gay


Follow these tips on how to stay on plan while ordering out.

An occasional treat won't derail your weight-loss success. With a little bit of menu savvy to avoid danger dishes, you can still indulge in your favorite takeout meals.


Nutritionist Jill Franks says that you don't have to avoid takeout altogether when losing weight. "Be choosy and ask questions about the food you order. What is the food cooked in? Is it fried?"

Indian
Think again before you order "extras"—poppadoms, samosas and bhajis are loaded with saturated fat. Try dishes baked in the Tandoor oven, like chicken tikka, tandoori or shashlik that come without a sauce. Avoid creamy sauces like chicken tikka masala, which contains a huge 47 grams of fat, and rich passandas and kormas. "It's not the meat, it's the sauces that are the problem," says Franks. "Go for something tomato-based or with vegetables, like a rogan josh, and eat it with brown rice."

Indian breads are another fat trap. "Naan bread is full of refined sugar, and fruity peshwari naan is even worse with added coconut. If you have to have a naan, just eat a small piece or order it instead of rice," says Franks.

Words to watch out for: korma, chicken tikka masala, poppadoms

Chinese
Plain rice or noodles are healthier accompaniments to Chinese food. Franks says, "Dishes with vegetables, chicken and noodles are not as stodgy and are easier to digest. Go for a fine noodle, like Singapore noodles."

A fresh stir-fry of meat and fresh vegetables is better. "These don't use sticky, creamy sauces and maybe only a couple of tablespoons of oil," adds Franks.

At the Chinese take-out restaurants, the danger lies in the deep fried foods—avoid prawn crackers and anything cooked in batter, like pork or prawn balls.

Words to watch out for: special fried, batter

Thai
"This is the most healthy takeout choice of all and is a better choice for [you]," says Franks. Thai meals are generally made up of steamed rice, fish and vegetables, and dishes are often individually cooked so they're fresher than a vat of mass-cooked sauce.

But Thai dishes can still be laden with fat. A Thai green curry with sticky rice contains 29 grams of fat. Avoid these and other curries that are coconut cream-based. "Coconut is often very sweet to enhance the flavor of the dish and may have added sugar, so avoid this on a strict regime," says Franks. As with Chinese food, stir-fried is a healthier choice.

Words to watch out for: coconut cream, Thai green curry, sticky rice

Italian
Pasta (preferably whole wheat) is a healthy form of carbohydrates and is better served with a tomato or vegetable sauce, instead of a creamy or cheesy choice. For example, an arrabiata is a better choice than a carbonara or lasagna. "Pasta filled with vegetables is a healthier option like cannelloni with spinach and ricotta, rather than heavy ravioli," says Franks. At an Italian restaurant, meat dishes are often on the menu and can be a healthy meal with salad.

For starters order a healthy side salad instead of a garlic bread starter that oozes butter.

And if you have to have a pizza Franks says: "Go for a thin crust with a basic topping, like a margherita."

Words to watch out for: garlic bread, carbonara, lasagna

Burgers
If you do fall for the "burger trap" you can ease the blow to your weight-loss regimen by cutting out the bun and the sauce: "Order your burger without a bun and top with salad, a squeeze of lemon juice or a low fat sauce," says Franks. Many popular burger outlets also offer lower fat versions with no sauce and less fat, so look out for those options.

Words to watch out for: fries, burger buns, mayonnaise, creamy toppings

Nlongenecker

Cruising Through the Takeout Lane
Article By: Dawn Gay


Follow these tips on how to stay on plan while ordering out.

An occasional treat won't derail your weight-loss success. With a little bit of menu savvy to avoid danger dishes, you can still indulge in your favorite takeout meals.


Nutritionist Jill Franks says that you don't have to avoid takeout altogether when losing weight. "Be choosy and ask questions about the food you order. What is the food cooked in? Is it fried?"

Indian
Think again before you order "extras"—poppadoms, samosas and bhajis are loaded with saturated fat. Try dishes baked in the Tandoor oven, like chicken tikka, tandoori or shashlik that come without a sauce. Avoid creamy sauces like chicken tikka masala, which contains a huge 47 grams of fat, and rich passandas and kormas. "It's not the meat, it's the sauces that are the problem," says Franks. "Go for something tomato-based or with vegetables, like a rogan josh, and eat it with brown rice."

Indian breads are another fat trap. "Naan bread is full of refined sugar, and fruity peshwari naan is even worse with added coconut. If you have to have a naan, just eat a small piece or order it instead of rice," says Franks.

Words to watch out for: korma, chicken tikka masala, poppadoms

Chinese
Plain rice or noodles are healthier accompaniments to Chinese food. Franks says, "Dishes with vegetables, chicken and noodles are not as stodgy and are easier to digest. Go for a fine noodle, like Singapore noodles."

A fresh stir-fry of meat and fresh vegetables is better. "These don't use sticky, creamy sauces and maybe only a couple of tablespoons of oil," adds Franks.

At the Chinese take-out restaurants, the danger lies in the deep fried foods—avoid prawn crackers and anything cooked in batter, like pork or prawn balls.

Words to watch out for: special fried, batter

Thai
"This is the most healthy takeout choice of all and is a better choice for [you]," says Franks. Thai meals are generally made up of steamed rice, fish and vegetables, and dishes are often individually cooked so they're fresher than a vat of mass-cooked sauce.

But Thai dishes can still be laden with fat. A Thai green curry with sticky rice contains 29 grams of fat. Avoid these and other curries that are coconut cream-based. "Coconut is often very sweet to enhance the flavor of the dish and may have added sugar, so avoid this on a strict regime," says Franks. As with Chinese food, stir-fried is a healthier choice.

Words to watch out for: coconut cream, Thai green curry, sticky rice

Italian
Pasta (preferably whole wheat) is a healthy form of carbohydrates and is better served with a tomato or vegetable sauce, instead of a creamy or cheesy choice. For example, an arrabiata is a better choice than a carbonara or lasagna. "Pasta filled with vegetables is a healthier option like cannelloni with spinach and ricotta, rather than heavy ravioli," says Franks. At an Italian restaurant, meat dishes are often on the menu and can be a healthy meal with salad.

For starters order a healthy side salad instead of a garlic bread starter that oozes butter.

And if you have to have a pizza Franks says: "Go for a thin crust with a basic topping, like a margherita."

Words to watch out for: garlic bread, carbonara, lasagna

Burgers
If you do fall for the "burger trap" you can ease the blow to your weight-loss regimen by cutting out the bun and the sauce: "Order your burger without a bun and top with salad, a squeeze of lemon juice or a low fat sauce," says Franks. Many popular burger outlets also offer lower fat versions with no sauce and less fat, so look out for those options.

Words to watch out for: fries, burger buns, mayonnaise, creamy toppings