7 Tricks to Ordering Take Out

by Hilton Head Health Registered Dietitian Felicia Hackett

When eating convenience foods we have to remember that those are the foods that tend to lack vegetables, fruits, whole grains, beans, nuts, and seeds. Because of that you have to purposefully choose foods that are going to help with weight loss and weight maintenance but more importantly living well.

Look for entrees that have a vegetable in the name.

• Eggplant parmesan, broccoli and chicken.

Ask for double vegetables.

• Red curry with double vegetable or shrimp lo mein with double vegetables.

Have one starch.

• Skip the side of bread and just have the rice or potatoes that come with the meal. Mexican takeout? Pass on the tortilla chips and salsa and have 3 small corn or flour tortilla tacos with a side salad. Instead of queso choose a small order of guac to go with your yummy tacos. Both are energy dense foods but guac has healthy fats and vitamins that cheese does not.

When you get a choice between a baguette, chips, or an apple,

Choose the apple and have it for dessert and if you are full from the meal stick it in your bag or car for a quick pick me up later in the day.

At ice cream shops have the smallest size they offer.

• Sounds crazy but the “baby” size or dog friendly size would be a great portion.

Take the food out of the takeout box and place it on your 9” plate.

• Half of your plate should be non-starchy vegetables. If you have a slice of pizza, size down the slice so that it does not overhang on the plate and then make sure there is room to fill half of your plate with those non-starchy vegetables.

Mini-size fast food options.

• Stopping at fast food, have a kid size meal and if you feel hungry order a side salad

It is easier said than done but like anything else that we succeed in we have to practice. Convenience, quick-serve, and fast foods are in the world we live in. You have to make it work for you or it’s going to work you. Practice, practice, practice choosing better and soon enough it will become habit.

H3 Healthy Loaded Baked Potato Salad

We love to use inspiration from our own favorite recipes to create our H3 Healthy Kitchen recipes. By manipulating the ingredients and adding healthy alternatives, any recipe can become a delicious, healthy recipe. Even something seemingly unhealthy, can be made into something diet friendly! This H3 Loaded Baked Potato Salad is one of Chef Karla's is a staple for any summer cook-out. It's the perfect salad to accent any summer meal.



Ingredients:

1 pound Idaho potatoes, quartered

3 Tablespoons Turkey bacon, cooked

4 ounces Reduced-fat cheddar cheese, shredded

¼ cup Green onion, minced

1 teaspoon Salt

4 ounces H3 Sour Cream

Sour Cream:

½ cup Reduced-fat pureed cottage cheese

¼ tablespoon Lemon juice

Method:

• Bring a large pot of water to a boil.


• Add potatoes, allow potatoes to cook until fork tender for about 10 minutes.


• Remove cooked potatoes from water and transfer into a large bowl. Allow the potatoes to cool in refrigerator for about 20 minutes.


• Prepare the H3 sour cream by combining cottage cheese and lemon juice into a food processor and blend until smooth.


• In a separate bowl, combine H3 sour cream, green onion, salt and cheese.


• Once the potatoes have cooled toss them in the sour cream mixture.


• Keep cold and serve!

Nutrition:

Serves: 6

Serving Size: ½ cup

Calories: 140

Fat: 5 grams

Mission: Find Healthy Nutritious Meals While Traveling

It is difficult to find fresh healthy food while traveling. Between the lack of time and availability of good fresh food, we have limited choices. Trust me, this mission is possible! Often we are so focused on our arriving to our destination in a timely manner rather than concerning ourselves with our own health and well-being. However, nutrition is the key to feeling good and fresh when you arrive to your final destination.

1. Communicate with your Server.  Specify no butter, grilled proteins, and dressing or sauce on the side just to name a few. Many restaurants have the ability to cook items lower calorie, they just might not advertise it on the menu.


2. Fruits and Vegetables!  These two are important, load them on any meal. Watch any extra additions of butter or sugar. Ask to have your vegetables steamed to avoid additional butter and verify that the fruit is not stored or served in syrup.


3. Water, Water, Water! Drink a lot of water throughout your busy travel day. Doing so will keep you full and satisfied longer and will keep you hydrated ensuring you arrive to your destination fresh and feeling well.


4. Break the menu down. Look at what is on the restaurant’s menu and ask to have those items prepared differently for you (You are worth it!) Ask for scrambled eggs at McDonald’s, order oatmeal from Starbucks without added sugar, and grilled chicken salad on a bed of greens with dressing on the side from a corporate restaurant.


5. Plan and bring a few snacks with you while traveling: Carrot sticks; baked pita chips, oranges, hard boiled eggs, and a prepared smoothie are great options to ensure that you will have something health to depend on.

Traveling can be fun, make eating healthy and nutritious a fun game while traveling. Just bob and weave through the unhealthy choices.  When in doubt remember Bob Wright’s Unwise, Better, Best.

Do you accept my mission?