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Make Take-out Healthier: Dishes to Order and Avoid

Posted Thu, Jan 17, 2008, 9:15 am PST
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We're all so busy these days, sometimes take-out is the only way dinner gets on the table. But you don't want to sacrifice your health -- or your waistline -- in the process. Here are the top foods to avoid and to order to stay in shape in times of take-out.

Mexican

Bad Guys

  • Sour cream - Let's be honest, it's pretty tasteless. And it has over three times the fat content of vanilla ice cream! If you must have something creamy, try a little guac for a healthier alternative. (It's still full of fat, but at least it's monounsaturated.)  
  • Chorizo - Eleven grams of fat per ounce, four of them saturated. Yikes!
  • Chips - Can you really eat just one? Didn't think so.

Good Guys

  • Grilled fish - Say hola to this low-fat, heart-healthy choice.
  • Salsa - Not only is it fat-free, but one-half cup of it also counts as a full serving of veggies.
  • Grilled chicken fajitas - Skip the tortillas and you're really being virtuous.

Italian

Bad Guys

  • Fried calamari - Would you eat a heaping plate of donuts right before dinner? Deep-six the deep-fried.
  • Alfredo sauce - Instant food coma alert: One serving can contain over 30 grams of fat! Are you really going to want a whole plate of something that heavy?
  • Garlic bread - Take the empty calories of white bread and add a little garlic and a lot of butter and what do you get? A little fatter than you were before you ordered it.

Good Guys

  • Marinara sauce - Packed with flavor and the antioxidant lycopene -- and virtually fat-free.
  • Parmesan cheese - Add a lot of flavor at just over a gram of fat per tablespoon.
  • Prosciutto or carpaccio - These super-thin sliced meats (ham and raw beef, respectively) are leaner than you think.  

Sushi

Bad Guys

  • Tempura - A pretty way to say deep-fried.
  • Yellowfin and bluefin tuna - Steer clear of these sky-high mercury-level fishes.
  • Spicy tuna roll - Packed with mayo, which is packed with fat. And it's high in mercury.

Good Guys

  • Sashimi - Riceless fish. You can't get much better than that. Just stay away from tuna (high mercury) and eel (high fat and calories).
  • Cucumber roll - At zero grams of fat and 136 calories, now you're talking.
  • Miso soup - Like yogurt, miso promotes good bacteria in the body as well as being low in fat and calories.

Chinese

Bad Guys

  • Sweet and sour pork - Keep your fork away from this pork -- a typical serving contains twice as much fat as in a quarter-pounder.
  • Fried rice - The word fried is right in the name, so don't be surprised when it shows up drenched in oil -- and calories.
  • General Tso's chicken - Almost 900 calories and 40 grams of fat per serving? Just say no to General Tso!

Good Guys

  • Steamed or lightly stir-fried veggies - Keep it simple, keep it healthy.
  • Steamed brown rice - Fat-free and sodium-free fiber boost.
  • Chopsticks - They'll make you eat more slowly so you get the chance to feel full.
  • Fortune cookies - A sweet fat-free treat for only 30 calories.

Pizza

Bad Guys

  • Pepperoni - Want to save three grams of fat per serving? Then skip the pepperoni.
  • Extra cheese - High in saturated fat and sodium. If you want to have something extra on your pizza, how about extra veggies or extra red pepper flakes? 
  • Deep dish - Are you having dinner or going into hibernation?

Good Guys

  • Cheese-free pizza - Delicious on its own, or add your own Parmesan at home for a lower-fat alternative to traditional pies.
  • Thin crust - Fewer calories, fewer empty carbs.
  • Extra napkins - Use them to pat the pizza dry, absorbing excess oil (read: fat) from the cheese.

Indian

Bad Guys
  • Mango chutney - This unassuming Indian mainstay packs 60 calories per tablespoon.
  • Chicken korma - You knew the creamy goodness couldn’t be light on your hips, but did you know it could be almost 900 calories a serving?
  • Samosas and naan - They may seem like little nibbles, but a serving of each adds up to the nutritional cost of an average meal. Try ordering roti, a smaller round bread, instead.

Good Guys

  • Tandoori chicken - The quintessential Indian dish is only 300 calories a serving. Filling and fantastic.
  • Daal - Lentil dishes are high in protein, fiber, and antioxidants and low in calories.
  • Aloo gobi (potatoes and cauliflower curry) - A great choice at 300 calories. Veggie curries taste just as good as the lamb and beef versions but pack half as many calories.

 

  • 1. Posted by chipg19311 on Thu, Jan 17, 2008, 2:44 pm PST

    Wow, sour cream, pepperoni pizza, and General Tso all wiped out in one blog.....how depressing!

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  • 2. Posted by on Thu, Jan 17, 2008, 9:12 pm PST

    Hi Maggie, Thanks for the update. I am currently taking the Slim Fast challenge and need to loose 24 lbs by mid March. Your info was helpful. Thanks again.

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  • 3. Posted by CHERYL H on Fri, Jan 18, 2008, 12:11 am PST

    Thanks Maggie, for the good information. I am currently on the Fat Smash diet and doing great! Your tips came right on time. Thanks again.

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  • 4. Posted by Ricerocket on Fri, Jan 18, 2008, 12:22 am PST

    Basically, if it tastes good, you can't have it. Bring on the "Health Pellets"! Blegh!

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  • 5. Posted by Erik on Fri, Jan 18, 2008, 12:46 am PST

    Come on!!! Do you really go to sushi to eat Veggie rolls, NO. If I go to sushi which I seldom do because of price I want to get my worth in food. What's a splurge on food if your eating something as good as sushi. Other than that though this was a good article all of it was common sense. If you go to Pizza and order extra cheese people I think that is a red flag or something called the ultimate meat. Look I think in this world of obesity if your going out to eat and your fat I dont think your going to eat healthy. If your healthy and your going to grab a bite out go ahead and get something you can indulge on. Whats living without having something that tastes better than the greenery (and I love myself some vegetables and healthy options) but splurge a little if you can afford the space. If your already renting out to much on your body then you might want to think about buying back some of your body.

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  • 6. Posted by trulyyou@att.net on Fri, Jan 18, 2008, 12:57 am PST

    Grilled fish sounds great. Not sure where to purchase this other than the market. Will check into it. Thank you. Also the berries at the top of the page look wonderful also--blueberries, strawberries, and boysenberries which would be good on top or inside blintzes.

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  • 7. Posted by DJ Lee on Fri, Jan 18, 2008, 1:00 am PST

    Good info!! ^_~

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  • 8. Posted by VICKI M on Fri, Jan 18, 2008, 1:45 am PST

    This was just the info I needed, post surgery. I'm taking the suggestions with me to the market next time.

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  • 9. Posted by ngtowl7581@sbcglobal.net on Fri, Jan 18, 2008, 1:50 am PST

    Oh Kewl my favorite meal is the neighobrhood thai restraunts stir fry veggies and rice. I love mine medium in spiceiness also.

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  • 10. Posted by dibriggs@sbcglobal.net on Fri, Jan 18, 2008, 2:41 am PST

    You review only the fat content of these take out foods. What about sodium? Many people are on diets that are both low fat and low sodium. I'm would guess that most of these h"healthy" foods are saltier than the sea.

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  • 11. Posted by rtcfilm on Fri, Jan 18, 2008, 3:02 am PST

    Miso soup has at least HALF your daily recommended amount of sodium... Low fat and calories come at the cost of heart stopping sodium, so is it really that "healthy?!!!"

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  • 12. Posted by Babar on Fri, Jan 18, 2008, 4:23 am PST

    Food Nazi.

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  • 13. Posted by Dr. Barry C on Fri, Jan 18, 2008, 4:23 am PST

    Cute. All common sense. I don't have much angst about the mercury levels in the sushi. Am a little surprised that most postings felt like they learned something. Maggie, if you come from money great, but if you don't, save it and stop eating out in Manhattan (or wherever) all the time, or live with lots of roomies. I grew up in NY and appreciate how expensive it is overall. PS you are wayy too young to be that busy all the time where you have eat on the fly...pack your own home cooked noshes for yourself, instead. Go out and date! Hang w/ your LI homegirls, etc.

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  • 14. Posted by Joe B on Fri, Jan 18, 2008, 4:49 am PST

    I manage 3 pizza shops and eat lots of pizza with extra cheese & pepperoni...no problem...just drink lots of ice cold water. Remember, life is too short to eat crappy food!

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  • 15. Posted by Joyce D on Fri, Jan 18, 2008, 4:56 am PST

    Too little sodium is also bad for you. Make sure you consume the right amount.

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  • 16. Posted by plastick44 on Fri, Jan 18, 2008, 5:17 am PST

    Get the hook!! Like I need some self absorbed food cop who is all about "appearance" trying to make me feel guilty about normal food!

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  • 17. Posted by S S on Fri, Jan 18, 2008, 5:18 am PST

    Throwing out the sour cream.

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  • 18. Posted by April C on Fri, Jan 18, 2008, 5:22 am PST

    Just like anything in life.. you need moderation.. if you want pizza have it, but not the whole thing.. When we deprive ourselves this is when we fail at trying to live a healthy life.

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  • 19. Posted by isaluvs2salsa on Fri, Jan 18, 2008, 5:30 am PST

    It's great to know that Miso soup is good for you. I make it at home and throw some spinach in it! I adore salsa...makes me sad about the chips but I know I should skip them.

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  • 20. Posted by Witchy Woman on Fri, Jan 18, 2008, 6:04 am PST

    Besides fat, sodium and carb levels are important too!

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  • 21. Posted by flygirl1967@sbcglobal.net on Fri, Jan 18, 2008, 6:24 am PST

    April C. is right. Moderation is the key. The problem most of us have is knowing when to say "enough".

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  • 22. Posted by jadeaquarian@sbcglobal.net on Fri, Jan 18, 2008, 6:41 am PST

    Just eat what you want when you're hungry, stop eating when you're full, watch your daily calorie intake, and make sure you have a descent amount of physical activity in the day, and you will be fine. You don't have to avoid any foods. Use common sense and moderation instead. This is why people have a hard time with weight. Advice like this telling them to avoid everything, making food out to be some evil thing. USE COMMON SENSE AND MODERATION, PEOPLE!!!

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  • 23. Posted by Jody on Fri, Jan 18, 2008, 6:41 am PST

    I totally agree with April C (18) anytime you deprive yourself you are going to feel more anxious day in and day out, and won't last for the long haul. Eating less often and or not what you want are just going to make you want it all the more. Eat healthier, smaller portions more often and then treat yourself to a small treat so you don't feel hungry or deprived.

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  • 24. Posted by takethislink on Fri, Jan 18, 2008, 6:48 am PST

    This diet maybe okay for someone who does not go to the gym. If you are active your body needs proteins which most of these suggestions lack. Eat more chicken and fish that is not fried if you want to lose weight. Every menu has something chicken on it. Then substitute fried sides for fresh veggies or rice. It's that simple. I've lost 25lbs in 6 months.

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  • 25. Posted by Jody on Fri, Jan 18, 2008, 6:52 am PST

    Heard about a book entitled "French Women Don't Get Fat". It is largely based on the concept of moderation and savoring your food, eating slower, eating to enjoy-not to engorge etc. Offers some interesting insight as to how indulgence can be satisfying without being overdone.

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  • 26. Posted by jdickey1780@sbcglobal.net on Fri, Jan 18, 2008, 7:01 am PST

    As a Physical Educator with a wellness background. The story is ligit. Yet I love all that stuff thats bad. Its okay to eat peperoni, tempura and chutney. YET IN MODERATION!!!

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  • 27. Posted by lorisdailydose on Fri, Jan 18, 2008, 7:07 am PST

    Sour cream tasteless??? You've been eating styrofoam rice cakes way too long!!!!!!! Cheese-free pizza? That should be against the law some place, some where. And mango chutney at a lousy 60 calories a tablespoon???? Please! learn to eat in moderation, smaller portions- and learn to cook ahead. Going out to eat should be a ***very*** occasional treat, not even a once-a-week occurence.

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  • 28. Posted by Ara L on Fri, Jan 18, 2008, 7:11 am PST

    Wow, I am glad that I can eat pizza if I pat the extra grease off the top and order thin crust. I'm not sure what my dogs will think though because they love the crust that I don't eat. Hmmm, maybe this will be better for them too!

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  • 29. Posted by CMA on Fri, Jan 18, 2008, 7:14 am PST

    Can you say Duhhhh. This has all been said before. Not new info

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  • 30. Posted by Stanley F on Fri, Jan 18, 2008, 7:18 am PST

    Sound advice erring on the side of good health and caution. For those who read and heed there will be much less and a much later in life, if ever need for medical solutions related to unhealthy food choices be it quantity or quality.

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