Eat Well
Be Active
Recipes
Here, how to enjoy takeout without going overboard.
Chinese Food
If you usually order: Fried vegetable dumplings and shrimp lo mein.
Make it healthier: Specify steamed dumplings, and ask that your shrimp be served with brown rice (a high-fiber whole grain) rather than noodles (made from refined white flour).
Better yet: Pile on the vegetables (opt for vitamin- and fiber-rich bok choy and broccoli; go light on less-nutritious baby corn and water chestnuts), and be judicious with sauces (try low-sodium soy).
If you usually order: Fried vegetable dumplings and shrimp lo mein.
Make it healthier: Specify steamed dumplings, and ask that your shrimp be served with brown rice (a high-fiber whole grain) rather than noodles (made from refined white flour).
Better yet: Pile on the vegetables (opt for vitamin- and fiber-rich bok choy and broccoli; go light on less-nutritious baby corn and water chestnuts), and be judicious with sauces (try low-sodium soy).
Pizza
If you usually order: Deep-dish pizza topped with cheese, sausage, and green peppers.
Make it healthier: Opt for a thin crust, and supplement your meal with a filling, fiber-packed cup of minestrone, found at many sit-down pizza places.
Better yet: Order a thin crust, light on cheese, with grilled chicken. You get protein, but save fat and calories.
If you usually order: Deep-dish pizza topped with cheese, sausage, and green peppers.
Make it healthier: Opt for a thin crust, and supplement your meal with a filling, fiber-packed cup of minestrone, found at many sit-down pizza places.
Better yet: Order a thin crust, light on cheese, with grilled chicken. You get protein, but save fat and calories.
Italian Food
If you usually order: Chicken Parmesan with a side of spaghetti.
Make it healthier: Try grilled chicken on top of pasta. And go local when you can. A mom-and-pop restaurant is more likely than a chain to prepare food the healthful and traditional Mediterranean way (read: less processed).
Better yet: If you crave pasta, avoid cheese-stuffed varieties (better yet, ask for spaghetti squash), and top it with marinara sauce (as opposed to anything cream-based). As for meat, choose a chicken or fish dish that isn't fried.
If you usually order: Chicken Parmesan with a side of spaghetti.
Make it healthier: Try grilled chicken on top of pasta. And go local when you can. A mom-and-pop restaurant is more likely than a chain to prepare food the healthful and traditional Mediterranean way (read: less processed).
Better yet: If you crave pasta, avoid cheese-stuffed varieties (better yet, ask for spaghetti squash), and top it with marinara sauce (as opposed to anything cream-based). As for meat, choose a chicken or fish dish that isn't fried.
Japanese Food
If you usually order: Tempura vegetables with California and spicy-tuna rolls.
Make it healthier: Substitute one item with a side of soy—either a serving of miso soup or a bowl of steamed edamame. And limit your starch serving to an amount the size of a tennis ball.
Better yet: Avoid anything "tempura," which indicates "fried," and any rolls that contain mayonnaise. Better choices include omega-3-rich fish, like salmon, vegetable rolls, and sushi with avocado, which contains heart-healthy fats.
If you usually order: Tempura vegetables with California and spicy-tuna rolls.
Make it healthier: Substitute one item with a side of soy—either a serving of miso soup or a bowl of steamed edamame. And limit your starch serving to an amount the size of a tennis ball.
Better yet: Avoid anything "tempura," which indicates "fried," and any rolls that contain mayonnaise. Better choices include omega-3-rich fish, like salmon, vegetable rolls, and sushi with avocado, which contains heart-healthy fats.
Indian Food
If you usually order: Samosas, chicken korma, and a side of stuffed naan bread.
Make it healthier: Replace the fried samosas with a cup of spicy lentil soup and go for an unstuffed naan to dip in chutney or yogurt sauce.
Better yet: Order chicken tikka, which is grilled without cream sauce as your main course, and snack on lighter pappadams instead of thick naan bread.
If you usually order: Samosas, chicken korma, and a side of stuffed naan bread.
Make it healthier: Replace the fried samosas with a cup of spicy lentil soup and go for an unstuffed naan to dip in chutney or yogurt sauce.
Better yet: Order chicken tikka, which is grilled without cream sauce as your main course, and snack on lighter pappadams instead of thick naan bread.
Mexican Food
If you usually order: Tacos, with a side of refried beans and rice.
Make it healthier: Get vegetarian refried beans (which don't contain artery-clogging lard or pork). Ask for extra guacamole (a source of healthy monounsaturated fat) instead of sour cream.
Better yet: Choose an item that's wrapped in a soft—not fried—tortilla, such as a burrito. Cram it full of vegetables, go light on the cheese, and add guacamole, which enhances the antioxidant benefits of the salsa.
If you usually order: Tacos, with a side of refried beans and rice.
Make it healthier: Get vegetarian refried beans (which don't contain artery-clogging lard or pork). Ask for extra guacamole (a source of healthy monounsaturated fat) instead of sour cream.
Better yet: Choose an item that's wrapped in a soft—not fried—tortilla, such as a burrito. Cram it full of vegetables, go light on the cheese, and add guacamole, which enhances the antioxidant benefits of the salsa.
Copyright 2012 Time Inc. REAL SIMPLE is a registered trademark of Time Inc. Used with permission.
©ConAgra Foods, Inc. All Rights Reserved.
Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
Smarter Savings
At ReadySetEat.com, tell us where you shop, and we'll tell you which of our recipe ingredients are on sale.
Learn More
