HOLD THE GUILD

What to or­der from your fave take­away for max nu­tri­tion

Women's Health Australia - - FOOD HUB -

ITAL­IAN

Have a sin­gle slice of pizza, along with a salad con­tain­ing all the classic pizza top­pings – toma­toes, moz­zarella, mush­rooms and red cap­sicum. In lieu of dress­ing, drizzle on a ta­ble­spoon of pesto – the healthy fats (olive oil and pine nuts) will help you ab­sorb the good stuff in the salad, says reg­is­tered di­eti­tian Amy Gorin. Nice!

ASIAN

Get a brothy soup, such as miso or won­ton, to start – it will help you eat less overall. Then bal­ance out noo­dle or rice dishes by dou­bling up on fi­bre-rich ve­g­ies. “You’ll get bok choy, snow peas, shi­itake mush­rooms – veg­eta­bles you [might not] typ­i­cally stock at home,” says reg­is­tered di­eti­tian Leslie Schilling.

MEX­I­CAN

Beans seem like the smart choice, but are of­ten cooked in high-fat oils. Steak tacos are packed with lean pro­tein and also iron, a crit­i­cal nu­tri­ent for ex­er­cise per­for­mance. Or­der them on corn tor­tillas (217kj per 15cm tor­tilla ver­sus 393kj for flour), add some av­o­cado then pile on the pico de gallo for ex­tra vi­ta­min C (which aids iron ab­sorp­tion).

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