Making takout Helathier

Many families, especially numerous ones, like to order out a lot. But, as I recently learned, it is possible to make takeout healthier!

Make takeout lighter and leaner by adding quick things from home like a bag of prewashed salad greens or microwavable frozen or canned vegetables, suggests Linda Spangle, RN, a weight-loss coach in Broomfield, CO, and author of 100 Days of Weight Loss. Many restaurants serve up huge portions, so order one entree to split between two or three people. Another trick: Call in your order midafternoon instead of after work, when you're tired, stressed, starving and more likely to make unhealthy choices. Some other tips to keep in mind the next time you order from your favorite restaurant:

Chinese

Pick Steamed or stir-fried dishes cooked with little to no oil (many places will do this if you ask). Serve with a slotted spoon to drain sauce. Best bets: chicken, tofu or shrimp, steamed with the sauce on the side; hot-and-sour or wonton soup (often low-fat); fiber-rich steamed brown rice. Skip Deep-fried and/or sauce-coated items like egg rolls, General Tsao's chicken, sesame chicken or sweet-and-sour beef.

Japanese

Pick Sushi, which is low in fat and calories (if you want to avoid raw fish, choose California or veggie rolls instead); chicken or salmon teriyaki; steamed (not fried) dumplings; edamame; broth-based soups like miso; salads with vinegar dressing. Skip Sushi made with mayo, such as Boston rolls; deep-fried tempura dishes, which are high in fat.

Italian

Pick Pasta with a tomato-based sauce; grilled (not fried) eggplant or chicken Parmesan; pizza topped with vegetables or barbecued chicken.Skip Cream-based sauces like Alfredo; fried zucchini or calamari; pepperoni or meatball pizza.

Mexican

Pick Soft-shell tacos; salsa; fajitas and burritos with no more than one or two toppings like sour cream, cheese and guacamole—or sub low-fat sour cream and shredded cheese at home. Skip Refried beans; fried taco shells.Supermarket ready-made mealsPick Rotisserie or grilled chicken with skin removed; grilled or steamed salmon and veggies; salad (minus croutons, cheese and bacon); fruit. Skip Fried chicken; barbecued spareribs; side dishes like fries or onion rings.