HOLD THE GUILD
What to order from your fave takeaway for max nutrition
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!
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.
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).