Let's be realistic: sometimes bringing lunch from home can be difficult; and sometimes we feel like going out to dinner with our friends and family! T...
Nutrition Australia Qld Let’s be realistic: sometimes bringing lunch from home can be difficult; and sometimes we feel like going out to dinner with our friends and family! Takeaway and restaurant foods can be high in fat, sugar and salt. However, if we make careful decisions about which foods we choose, takeaways and ‘eating out’ can still form part of a healthy lifestyle.
Better Choices for Takeaways
Sandwiches/wraps/rolls etc. with wholegrain or wholemeal breads with seeds and include low fat fillings Kebab/subs (snack and 6” size) - Halve the meat and add extra salad/tabouli - Low fat sauces Pile on the salad Cut the fat- e.g. fat from meat, skin and batter - BBQ chicken without skin Go for grilled Lean hamburger, chicken burger (grilled), steak sandwich, lentil burger - Add salad and pineapple - Ask for no mayonnaise or butter Skip the chips - Try baked potato/salad/ vegetables Fast food burgers less than10g in fat Baked potato with a low-fat filling (tuna and salad) Sushi/sashimi - Skip the fried fillings
Thin crust pizza - Wholemeal base - Vegetarian or lean meat topping - Sprinkling of cheese Mini quiches Soups with crusty wholemeal bread roll - Vegetable or tomato based soups Salads and lean meat - Garden - Balsamic dressing - Fresh fruit salad Reduced fat yoghurt or frozen yoghurts Low fat/high fibre fruit muffins (watch serve size) banana or other fruit breads Rice paper rolls Steamed vegetarian dim sims Chicken and corn soup Steamed/boiled rice/noodles Most beef, chicken, pork or seafood dishes ordered with vegetables Mixed vegetable dishes Most vegetable/noodle soups
Dining Out Tips Cut the Fat Beware of high fat ingredients Low fat cooking methods, e.g. grilled, steamed Load up on vegetables Try vegetarian options Order entrée size meal + vegetables
Beware of buffets Listen to your appetite and eat slowly Fill half your plate with salad/vegetables Be adventurous Choose meals with a variety of different foods
Sauces/Dressings Ask for sauces ‘on the side’ Tomato based sauces instead of cream-based Breakfast Bircher muesli Try vegetarian options Limit hash browns
Slim your servings Choose entrée sizes and order sides of vegetables You don’t have to clean your plate Be willing to share Share your dessert Try fruit based options Avoid the cream / ice cream