FAST FOOD SWAPS TO HELP YOUR WAISTLINE
ASHLEIGH FELTHAM
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Ashleigh Feltham shares her tips to healthier takeaway options .
hese days , eating out is a common
T occurrence for a lot of people , so
what are the best takeaway options with minimal the impact on your waistline ? Here are some easy swaps so you can enjoy eating your favourite styles of food .
Italian
Instead of the heavily creamed sauced pastas and dishes , try opting for a dish that has a tomato sauce base . This is will be lower in calories and saturated fat ( the fat that increases the ‘ bad ’ cholesterol in your body ).
When it comes to pizza , try swapping the thick or stuffed crust pizza for the thin based variety . When selecting toppings choose more vegetables as this will increase the nutrients you ’ ll be putting in your body . If you need to have meat on the pizza , swap the processed meats like salami with chicken breast or prawns .
Burgers
Try swapping the traditional white roll for a wholemeal or multigrain option ; the extra fibre will help you stay fuller after the meal , which may prevent you from feeling like you need to reach for another burger .
When selecting the meat , choose leaner options such as a chicken breast or even a vegetarian choice like a lentil patty .
Try saying ‘ no ’ to the extras like added bacon or extra sauces . The sauces do not take up much space but can add sneaky calories , which do not fill you up ! Bacon is classified as a ‘ sometimes food ’ and is actually not even classified as a ‘ meat ’ in the Eat for Health Australian Guidelines . Bacon adds more energy to your food and is high in salt and saturated fat , which can create havoc with your cholesterol and blood pressure .
Japanese
Tempura vegetables may have the word ‘ vegetables ’ in it but it is ultimately fried food , which is a big ‘ no no ’ in terms of additional calories and optimum health . Try selecting dishes like sashimi , sushi , miso or noodle soups , edamame , and steamed vegetables . Be mindful of serving sizes and if you do feel like you need more , try ordering an extra serving of vegetables instead of extra rice .
Chinese
Try to stay away from anything that has ‘ fried ’ in the heading or dishes like honey chicken , sweet and sour pork , prawn crackers or prawn toast . The stir fried chicken and cashew , black bean and beef and steamed vegetables are all better options .
The bottom line
Serving size is also important . Try sharing a pizza between more people if you know the size of the pizza is going to be large , or order a smaller size to begin with . When dining in , remember the good old doggy bag – not a bad option , considering pizza can taste even better the next day !
Indian
The naan , ghee and butter chicken curries deliver huge amounts of energy per serve , so try swapping these for the tandoori chicken , chicken tikka masala or a vegetable based curry or roti bread .
If possible , select a smaller sized burger . Smaller sizes ultimately mean less calories but still enables you to enjoy the flavours of a burger without going overboard .
Thai
Coconut milk is a topping for many dishes in Thai cuisine but is a form of saturated fat , which means lots of energy in a small amount of food and it can also increase your levels of ‘ bad ’ cholesterol , as mentioned earlier . Try swapping these types of dishes for Thai noodle or salad options , and select dishes that offer a higher vegetable content like stir fries .
You can still enjoy eating your favourite styles of food . It is an important part of having a healthy relationship with food to enjoy the social experience that comes with dining out and by using these easy tips you can still look after your health and not take in too many extra calories on top of the whole experience .
Ashleigh ’ s Tip
To minimise the calories , opt for the smallest serving size or share your dish among a few people . If you ’ re still hungry then order more of the vegetable options .
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! MAGAZINE ( MARCH 2017 ) 11