EATING OUT Takeaway foods and restaurant meals are convenient, social and enjoyable, but can typically be high in fat and energy content. Dining out a couple of times each week can still be included within your healthy eating plan as long as you are aware of how to make relatively healthy takeaway and restaurant choices.. Heart healthy choices can be found at most takeaway or restaurants. We have developed this fact sheet to make it simpler for you to select healthy, heart-friendly takeaway and restaurant meals. CHINESE/ VIETNAMESE/ MALAYSIAN/ THAI. Choose steamed, braised or stir-fried meals, rather than battered, fried, or crispy. Ensure that the meal contains plenty of bright coloured vegetables. Order steamed rice instead of fried rice. When ordering, ask for no oil to be added in the cooking. For soup stick with clear, long, or noodle options. Avoid starters such as spring rolls, dim sims & prawn crackers as these fried foods contain large quantities of fat. Best Options Good Options Try to Avoid Clear soup Braised / Stir fried vegetables Steamed Tofu Boiled rice/ steamed rice./ noodles Fresh Fruit or salad Long grain rice with steamed vegetables

Blackbean beef stir fry Steamed dim sims Braised meats Chicken noodle soup Vietnamese Rice Paper rolls (but not more than a few) Thai green curry

Deep Fried entrees Deep fried mains (crispy chicken, sweet and sour pork) Coconut cream or satay based meals (eg creamy curries or satay skewers) Meals served with fried rice/ fried noodles

JAPANESE: This is one of the healthiest options for eating out. Enjoy sushi, sashimi, California rolls & stir-fries. Avoid tempura prawns, as this dish has been battered & fried. The small portion sizes at these restaurants are also an excellent way to avoid overeating, but don’t be tempted to buy more dishes to make up for this. Best Options Good Options Try to Avoid Sushi with avocado and lean meat, chicken or fish Steamed noodles Sashimi

California Rolls Stir fry dishes with rice or noodles

Tempura prawns Fired rice/ fried noodles Choosing lots of dishes

MIDDLE EASTERN Some examples of Middle Eastern cuisines that are available in Brisbane include Lebanese, Turkish, Saudi Arabian and Persian. On the whole these cuisines are quite healthy as many dishes are in high in fibre, moderate in protein and low in fat with plenty of fresh vegetables, lean meats and healthy grains. Flat breads, legume based dishes and many Middle Eastern dips and rice dishes are excellent low fat options. Try to avoid dishes with fatty cuts of meat or those with large amounts of creamy dairy products in them. Many Middle Eastern restaurants serve large burgers, excessive portion sizes and more western-style dishes. Whilst you may choose these dishes because they sound like ‘safe’ options, they may not actually be the best choices for your waistline. Stick to the more traditional meals when you can. When choosing dessert steer clear of desserts based on cream and overly sugary or fried foods. Best Options Good Options Try to Avoid Dishes based on long grain rices and vegetables Hommos Lentil dips Curried vegetables Vegetable tajine

Avacado and cream dip with unleavened chips Kebab with hommos and salad Middle eastern meatballs and rice/ couscous Middle eastern vegetables on white rice

Fried samosas Kebabs with creamy sauces Deep fried or creamy dishes

INDIAN: This should be considered as a special treat because most Indian dishes contain plenty of fat. Lentil Dishes are the generally the most healthy choices. Avoid creamy kormas, masalas, pappadums & anything cooked with ghee (which means fat). Better options are tandoori, marinaded meats & raita, with steamed rice. If having takeaway, prepare a salad or vegetables to fill up the plate and have only a small serve of the meal itself. You might even like to share a single serve with a friend or partner; it’s cheaper & removes the temptation of overeating just because it’s not all eaten. Best Options Good Options Try to Avoid Fill plate with a salad or vegetables Share with a friend Lentil based dishes

Tandoori/Vindaloo dishes Raita and steamed rice Yoghurt drinks Yoghurt based dishes Vegetable curries

Creamy kormas / masalas Nan Bread / pappadoms Samosas/ deep fried dishes Satay dishes

MEDITERANEAN cuisines use considerable amounts of healthy oils such as olive oil and avocados, and plenty of fresh vegetables, salads and fish. Sausages and dried or preserved meats such as salami are also part of the Mediterranean cuisines but be careful to keep these to a minimum. Cheeses can be used, but to avoid dishes with excessive amounts of cheese, or multiple cheeses in one dish. Best Options Good Options Try to Avoid Greek salad Fresh Italian salad Grilled fish Basil pesto pasta Lamb skewers (kebab) Oven roasted vegetables Gelato ice-cream

Pasta salad Potato salad Dolmades Fresh seafood (prawns, scallops, muscles) Honey roasted vegetables Vegetable or traditional pizzas

Creamy lasagne Deep fried haloumi Deep fried seafood Most Greek desserts Deep pan and cheesy pizza

ITALIAN: The healthiest choices are tomato-based pastas, minestrone & most seafood dishes. Avoid creamy dishes, bacon, salami and garlic bread. Ask the chef to limit the oil & cheese added. Order Pizzas with that are topped with plenty of vegetables and are on a thin ’n’ crispy base. For dessert try a refreshing gelato ice-cream. Best Options Good Options Try to Avoid Minestrone Salad with balsamic dressing Tomato-based pasta Arugula Salad with parmesan cheese Gelato ice-cream

Most Seafood dishes Salad with oil dressing Panzanella (Tuscan bread salad) Creamy-tomato pasta Fresh Gnocchi

Creamy dishes Bacon or salami Garlic bread/thick pizza bases Cheesy pasta Most Italian desserts Creamy/cheesy risottos

CAFES: Beware of hidden fats in creamy soups, creamy pasta dishes, quiches, pies, pastries. Low fat versions of muffins, cakes, slices & biscuits are ok. If ordering salads, specify that you would prefer no dressing or mayonnaise. For breakfast; fruit platters, pancakes (without cream), muesli or poached eggs are good choices (request ‘no butter’ on toast). Best Options Good Options Try to Avoid Fresh vinaigrette salad Fruit platters Natural muesli & Low-fat milk Poached eggs

Tomato based pasta Low fat slice/muffins Toasted muesli & yoghurt Scrambled eggs

Pies, Creamy pasta/soup Chocolate/creamy baked food Big-Breakfasts with pancakes, bacon, fried eggs etc.

PIZZA: & DEEP FRIED FOODS Ask for half the usual quantity of cheese and a thin pizza base, or a wholemeal base if available (these changes will halve the fat content). Avoid topping with lots of bacon or salami. Instead try traditional pizza toppings such as a Margherita. Limit pies and deep fried foods (e.g. chips, battered fish, fried chicken, onion rings, spring rolls, dim sims, calamari rings and potato scallops) to very occasionally. If possible, order these foods to be grilled instead for a much healthier alternative. Best Options Good Options Try to Avoid Thin based margarita, vegetarian or ham/pineapple pizza, with half a usual serve of low fat cheese

Vegetarian gourmet pizza Only using 1 type of cheese Shepherds Pie, Non-greasy or low fat pies

Pan based meat-lovers pizza Multiple cheese types Greasy pies/pastries Deep fried foods

McDONALDS: Although they have been making attempts to make their menu healthier, McDonalds still serve many high fat products. Avoid ordering fries, thick shakes, soft drinks or desserts. The healthiest items are, breakfast cereals, yoghurt, orange juice, English muffins & low fat salads. McDonalds’ new Deli-Fresh menu is also a healthier option, but beware that only some of these choices are low in fat. Choose the ones that are advertised as having less than 9 grams of fat per serve. SANDWICHES: All breads are healthy but choose low glycaemic index wholegrain options (e.g. soy & linseed, rye or pita bread) to boost your fibre intake & maintain energy levels for longer. Request no butter or margarine- instead you might ask for avocado, low fat mayonnaise, cottage cheese, chutney or mustard. Avoid roasted/sun dried vegetables, as they are often soaked in oil. Opt for plenty of fresh salad, with lean meat, salmon or tuna. CARVERY: Most food served at carveries are high in fat and salt. Your best bet is to keep on walking. However there are some less fatty options here. Some carveries serve open club/chicken sandwiches or tomato-based pastas. These options are generally not necessarily very low in fat but they are generally as healthy as you will find in a carvery.

SUBWAY: This is quite a healthy option if you choose from the ‘6 grams of fat or less’ menu. Try to avoid cheese, mayonnaise, and fatty meats (e.g. salami & sausage). Buy a 6 inch sub rather than a 12 inch sub- so you will still feel satisfied without overeating. Best Options Good Options Try to Avoid Wholegrain lean meat & salad MYO sandwich Subway ‘6g of fat’ 6’ subs McDonalds Low-fat deli fresh & Salads plus options

Open club/ chicken & salad sandwich 6’ sub with salad & lean meat. Plain fillet burger/ McDonalds deli fresh options

Steak & bacon club sandwich & chips 12”sub with extra sauce and cheese Original burgers, KFC pieces

MEXICAN: There are definitely low fat, high fibre options available at Mexican restaurants, but the fat content of some dishes can be very high. Choose wisely. Best Options Good Options Try to Avoid Bean &/or tomato based meals Chilli con carne Burritos & soft tortillas Mexican salads Salsa

Guacamole or sour cream in small quantities Enchiladas Mexican rice dishes

Nachos Tacos Corn chips Fried dishes Too many Margaritas

FRENCH: Best Options Good Options Try to Avoid Meals with tomato or vegetable based sauces Vegetable dishes (eg ratatouille) Boiled/ jacket potato Salads

Meals with creamy or buttery sauces (eg mushroom cream sauce, hollandaise sauce) French fries or fried potato Pastry based dishes (eg. beef Wellington)

SEAFOOD: Best Options Good Options Try to Avoid Grilled or BBQ seafood Fresh fish & salad or vegetables Grilled calamari salad Oysters natural & smoked salmon

Crumbed or lightly fried fish Crab, bugs, prawns etc. Spaghetti marinara

Deep fried foods (chips, potato scallops, prawn cutlets, battered fish) Garlic bread Creamy sauces or dressings

AMERICAN / TEXAN: Best Options Good Options Try to Avoid Grilled chicken, meat or fish Fajitas Chilli beans or spicy beans Salad Corn on the cob Salsa & plain breads eg. cob loaf

Jacket potato (try to avoid sour cream, cheese, bacon etc.)

Large portions of meat & of meals in general Fried meat, chicken or fish Pork ribs French fries Sour cream Creamy salad dressings

DESSERTS: Best Options Good Options Try to Avoid Fruit salad, fruit crumble & other fruit based desserts Request custard rather than cream or ice-cream Share a portion between 2 people A scone or low fat muffin

Pavlova (a small portion) Cream-based desserts (e.g. cheesecake, mousse, cream cakes) High kilojoule desserts (mud cake, baklava) Pastry-based desserts

Disclaimer This fact sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication. © Complete Performance Solutions All rights reserved