Takeout Choices: Red-Light,
Go to your favorite drive-through, and order a side salad. Use the dressing
sparingly. When you're not drenching your tastebuds with high-calorie,
high-fat, high-salt foods, then the vegetables will suddenly taste better.
Enjoy the colors and textures! And be glad for the good choice you made and its
healthy results in your body!
To do in advance:
It might be worthwhile to go to the
of the most popular takeout restaurants
and download the menu selections as
a starting point for a health and nutrition discussion
busy. Everybody orders takeout. It's a good idea to try to limit that to just
once or twice a week, since usually takeout food has more calories, fat and
sodium than you need, and not as many fruits and vegetables as you should have.
Plus, it's usually a lot more expensive than if you cooked at home!
But we all "do" takeout, so let's just "do" it smart. Here's
a list, by category, of the foods you should go for, and avoid, when ordering
snacks and meals at a carryout window. Now, you know the old game, "Red Light,
Green Light." Well, look at these checklists. Green type stands for a green
light for foods you SHOULD order and enjoy; red type means a red light - stop,
look and listen - these are foods you should NOT be eating:
Burger / Chicken Places:
↑ Do - dinner salads with grilled
chicken; it's enough protein with good vegetable servings.
↑ Do - choose grilled beef or
chicken over fried because grilled meats have less fat.
↓ Don't - French fries. High-fat,
↓ Don't - breaded or deep-fat-fried chicken;
it's bad for your heart health.
↓ Don't - soda pop or shakes. Who needs
empty calories and extra sodium?
↑ Do - salsa; it's fat free and
loaded with healthy veggies!
↑ Do - choose grilled chicken fajitas
and either skip the fat-containing tortilla, or have just one.
↓ Don't - sour cream; it has three times as
much far as vanilla ice cream!
↓ Don't - chorizo; it's tasty, but boy, it
has a lot of saturated fat.
↓ Don't - chips; they are loaded with fat
and it's hard to stop with just a handful.
↑ Do - order marinara sauce with
pasta; it's non-fat and loaded with lycopene in the tomatoes, which is a good
cancer prevention tool!
↑ Do - ask for extra veggies
rather than extra cheese on your pizza if you're looking for more to eat.
↑ Do - go with a thin crust pizza,
for less fat and calories.
↑ Do - add Parmesan if you're
adding any cheese at all; it's tasty and relatively low-fat.
↑ Do - go for lower-fat meats such
as prosciutto or carpaccio.
↓ Don't - garlic breadsticks are usually
made of white bread with a lot of butter; that's a lot of high-fat, empty
↓ Don't - cream- or cheese-based sauces such
as alfredo sauce are extremely high-fat.
↓ Don't - deep-fat-fried ravioli or other
deep-fat-fried dishes; they are bad for your heart.
↓ Don't - pepperoni has a lot of fat per
↓ Don't - eat the crust; smart eaters leave
it on the plate and use those calories later, on purpose, for the occasional,
once-a-week splurge on a delicious dessert!