Choosing Wisely

Whether it's at a restaurant or the prepared food counter of your grocery store, you can still eat out and eat well by making the right choices.

If you buy take-out food to save time, only buy those things you don’t have time to make. So pick up that rotisserie chicken, but also go to the produce department for a potato to microwave and some baby carrots instead of buying the twice-baked potatoes and candied carrots in the take-out case.

Always think vegetables. If you don’t want to cook, fill a salad bar container with raw veggies. Try to stay away from too many marinated veggies. And, of course, those pre-washed mixed greens in the produce aisle make salad preparation about as complicated as finding a bowl!

Hit the seafood section. Many upscale grocers will steam or broil your fish selection for free or for just a small charge. That way, you’re getting the unadulterated fish without the hassle of cooking it. Try some steamed shrimp, clams, or lobster. The price alone will keep your portions healthy!

Get two meals at a time. Again, you’re trying to save time. So that whole roasted chicken you got for tonight can double as a chicken Caesar salad tomorrow night. If you’re making a bowl of couscous to go with your take-out dinner tonight, double the amount and pick up some extra veggies and feta cheese at the salad bar for a Mediterranean salad the following night, or perhaps for lunch tomorrow.

Grab a can of low-sodium beans before you pay for your food. Then add the beans to the salad bar salad you just purchased. You will save a ton of money (because beans are so heavy) while still adding valuable fiber and other nutrients to the salad.

Skip the buffets. Those by-the-pound Chinese, noodle, and chicken wing buffets at large grocery stores can be a health nightmare. First, the containers are large, so you tend to buy too much. Second, many of the foods are fried, and many more are packed with oil, salt, and sugar to boost the flavour.

Go for sushi. Low in fat, high in healthy omega-3 fatty acids, sushi is one of your best bets when running into your local grocer for dinner. Can’t stand the thought of raw fish? Most groceries stock a selection of cooked fish sushi or even veggie-only sushi.

Order twice as much of the prepared vegetables as you do of the main entrée.

What About Pizza?

There’s no reason to cut pizza out of your life, as long as you order it with the right toppings!

• Order half cheese or no cheese.

• Steer clear of stuffed crust pizzas. You don’t need the extra cheese.
• Ask for extra veggies.

• Avoid anything called Meat Lover’s, All the Meat, or Super Supreme. In fact, order your toppings individually.

• Best toppings: After veggies and fruit (ever tried pineapple-topped pizza?), chicken, ham, clams, shrimp, and anchovies offer the greatest nutritional punch with the lowest saturated fat.�