takeout food

Ten Tips To Make Your Chinese Takeout A Bit Healthier

May 20, 2014 By Penny Klatell, PhD, RN 1 Comment

Are you planning on ordering some takeout Chinese food? Are you careful to order dishes that are filled with vegetables because they probably have fewer calories and less fat ? Think again.

Chinese takeout can be a friend – or the devil in disguise. Commercial Chinese food – or what you usually get for takeout – can be extremely high in fat (a caloric nightmare) and very high in sodium. Then there’s portion size: those little white boxes hold a lot. How often do you eat right out of the box – or refill your plate because it’s too little to really save – and why throw it away?

Ten Tips

1. Learn how to interpret the menu and look for foods that are:

Steamed
Jum (poached)
Chu (broiled)
Kow (roasted)
Shu (barbecued)

2. Aim for a plate filled with more veggies than meat and ask for them to be lightly stir-fried rather than battered or deep fried (crispy means fried). All vegetable dishes are not on the “good choice” list. A serving of eggplant in garlic sauce (eggplant soaks up oil) has 1000 calories; 13g saturated fat; 2000mg sodium. Mu shu pork (without pancakes) has a lot of vegetables and also has 1000 calories and 2600 mg sodium. An 8-inch pancake adds about 90 calories, a 6-inch pancake adds 60 calories. Mu shu chicken is a better choice with about 5g less fat less and 200 fewer calories per serving.

3. Eat with chopsticks: it takes longer to eat and you can’t scoop up as much of the sauce or oil as you can with a fork.

4. Don’t let the fried noodles near your table – or out of the takeout bag – because one package has about 180 calories; 8g fat; 420mg sodium.

5. Soup – like hot and sour, egg drop, or wonton — is a good lower calorie choice (around 100 calories per cup) to fill you up – but is usually loaded with sodium. One cup of hot and sour soup has 91 calories, 3g fat, 876 sodium.

6. Be careful with the thick sweet sauces like sweet and sour. They are often made with flour, cornstarch, sugar, corn syrup. Better choices are hoison, oyster, and hot mustard.

7. Beware the rice: there are around 200 calories in a cup of white or brown rice. A takeout container often contains two cups. Basic fried rice – without any additions — is about 230 calories per cup — 1 cup of chicken fried rice has 329 calories; 11.96g fat; 598mg sodium.

8. Lay off the barbecued spare ribs – four can have around 600 calories. One-half slice of fried shrimp toast has 148 calories; 9.27g fat; 447mg sodium.

9. Try steamed dumplings instead of the more fatty egg rolls or fried wontons. One egg roll has 220 calories; 11g fat; 412mg sodium. A spring roll, with its thinner wrapper and smaller size, is a better choice at about 100 calories and 300 mg sodium. A meat filled fried wonton has 54 calories; 2.52g fat; 111mg sodium. A steamed dumpling filled with meat, poultry, or seafood is probably the best choice clocking in at 41 calories; 0.98g fat; 161mg sodium.

10. How much are you loading onto your plate – especially out of a takeout container? The amount of food that arrives on your plate in a restaurant, or that’s delivered for your takeout order, is often considerably larger than a standard portion. You could be tallying many more calories than you think. Next time you have Chinese take-out – just to give yourself a guideline — haul out your measuring cup to see how big the portion is that you just plopped on your plate. You might be surprised.

Leftovers: How Long Before You Have To Toss Them?

March 3, 2014 By Penny Klatell, PhD, RN Leave a Comment

When you open your refrigerator door, what do you see? A bunch of random takeout boxes? Wait – there’s a couple of storage containers all the way in the back, too. Wonder what’s in them?

Open them up. Container #1: the leftover takeout moo shu pork from five days ago. Kind of a nasty odor. Container #2: half of the pasta special you brought home last night because the portion was huge. And in the storage containers? Last week’s meat sauce and some stir-fried veggies from who knows when. They’re kind of stinky too!

Big question: Can you eat any of it without getting sick?

How Long Can Food Stay Out?

According to the FDA, when you buy hot, cooked food, you should eat it right away and avoid letting it sit out at room temperature. If the food is cold, eat it within two hours of preparing it or else store it in the fridge or freeze it.

When Your Food is Delivered …

When food is delivered, you want to prevent any potentially nasty and harmful bacteria from multiplying, so eat it within two hours after it arrives (hopefully it hasn’t sat in the delivery person’s bike basket or car for too long – especially if it’s really hot outside).

If you aren’t going to eat it within two hours, keep it hot in an oven set at or above 200° F (93° C). Cover the food to keep it moist while you’re keeping it warm. Don’t guess at the temperature of the food — use a food thermometer to check that the food is kept at an internal temperature of 140° F (60° C).

The Danger Zone and The Two Hour Rule

The FDA defines the “danger zone” as the range of temperatures at which bacteria can grow. It is usually between 40° and 140° F (4° and 60° C). To keep food safe, it’s important to keep it below or above the “danger zone.”

Rules For Leftovers: 2 hours – 2 inches – 4 days

The Two Hour Rule: Throw away any perishable food (the kind that can spoil or become contaminated by bacteria if left unrefrigerated) that has been left out at room temperature for more than two hours. When the environmental temperature is above 90° F (32° C), throw out the food after one hour.

2 hours from oven to refrigerator: leftovers should be refrigerated or frozen within 2 hours of cooking or they should be thrown away.
2 Inches thick to cool it quick: food should be stored in containers at a shallow depth of about 2 inches or less, to speed the chilling time.
4 days in the refrigerator: use refrigerated leftovers within 4 days with the exception of stuffing and gravy which should be used within 2 days. Whatever you don’t finish, throw out.
If you don’t think you’ll be able to eat leftovers within four days, freeze them immediately. Uncooked foods, such as cold salads or sandwiches, should be eaten or refrigerated promptly. Your goal is to minimize the time a food is in the “danger zone” — between 40 and 140 F (4 and 60 C) — when bacteria can quickly multiply.
When you’re ready to eat leftovers, reheat them on the stove, in the oven or in the microwave. Solid leftovers should reach an internal temperature of 165 F (74 C) and liquid leftovers should be brought to a rolling boil. Slow cookers and chafing dishes aren’t recommended for reheating leftovers because they don’t get hot enough.

What You Need To Know

Your fridge’s inside temperature needs to be between 33 and 40 degrees Fahrenheit (0.5 to 4.4 degrees Celsius). Not all areas of your fridge can hold these temperatures. It’s cooler in the back, so keep food like eggs, milk, cheese, and leftovers in the back and leave the warmer front area for things like sodas, water, and beer.
Even though you put all your excess food in the fridge it can still go bad. Bacterial growth slows in colder temperatures, but it still happens.
You don’t need to wait for hot food to cool before putting it in the fridge. When you leave food out to cool you give the bacteria the chance to multiply.
Use shallow covered containers, 3 inches tall or less and leave some air space around them to promote rapid, even cooling of the food. Large, deep containers allow the food in the center of the container to remain warm for a longer time.
When you store leftovers, cover them to keep in moisture and to prevent them from drying out. Covering hot leftovers and immediately putting them into a cold fridge can cause condensation so try letting them cool, uncovered, in the fridge for a few minutes before covering to minimize condensation. Or put the containers in an ice or cold water bath to cool them as quickly as possible before storing them in the refrigerator.

Forget the Sight and Smell Test

Bacteria don’t typically change the way food tastes, smells, or looks, so the sight and smell test most of us use to determine if food is good or not isn’t worth a hill of beans. Many foods might be rotten but still smell and even taste okay (unlike sour milk!). If you’re at all in doubt, throw it out!

30 Easy And Doable Eat Out Resolutions To Try — Pick One!

January 3, 2014 By Penny Klatell, PhD, RN Leave a Comment

Eating out can be a real challenge to your waistband. It can be pretty hard to make the best choices on the spur of the moment.

There are times to go all out and eat everything – maybe a special meal or celebration. But for everyday eating, whether it’s at the coffee shop, takeout for lunch at work, or dinner at the local diner — why not resolve to stick to certain personal rules that are the most workable for you.

Here’s a list of some possibilities – all of them pretty doable – some easier that others depending on your preferences. If you make up your mind to do one thing – and consistently stick to it – that behavior will eventually become your default habit pattern.

Ideas To Try:

I will not stick my hand in the breadbasket and eat what comes out.I will only have one piece of bread with dinner instead of two or three (harder breads tend to have fewer calories).
I will only have one piece of bread with dinner instead of two or three (harder breads tend to have fewer calories).
I will have my bread naked — without butter or olive oil (one teeny pat of butter has 36 calories, a tablespoon has 102, and a tablespoon of oil has 120).I will not use bread to sop up every last bit of sauce or dressing on my plate.
I will not use bread to sop up every last bit of sauce or dressing on my plate.
I will not eat all of the leftover broken pieces of cookies, brownies, crackers, etc.I will not taste everyone else’s meal at the table and then eat everything I ordered.
I will not taste everyone else’s meal at the table and then eat everything I ordered.
I believe it’s not necessary to clean my plate in a restaurant because (a) I paid for the meal, (b) it’s really good, or (c) it’s sitting in front of me.I will order pizza without extra cheese and meat.
I will order pizza without extra cheese and meat.
I will eat only two slices or pizza instead of three or four.I will have a two-scoop ice cream sundae instead of three – or maybe even one scoop.
I will have a two-scoop ice cream sundae instead of three – or maybe even one scoop.
I will order a single scoop sugar cone instead of a large waffle cone in the ice cream store. Sprinkles (jimmies) are a pretty low calories bonus.I won’t eat the crusts of grilled cheese or pizza off of my kid’s plate.
I won’t eat the crusts of grilled cheese or pizza off of my kid’s plate.
I won’t help with my kid’s ice cream cone, either – under the pretense of helping to keep it from dripping all over or falling on the sidewalk.I will hold my dinner wine to two glasses (a 5 ounce glass of wine has around 120 calories).
I will hold my dinner wine to two glasses (a 5 ounce glass of wine has around 120 calories).
I will keep my hand out of the bar snacks: peanuts, goldfish, chips, etc.I will ask for salad dressing on the side and then use only a couple of spoonsful – not ladles like those commonly used in restaurants or salad bars.
I will ask for salad dressing on the side and then use only a couple of spoonsful – not ladles like those commonly used in restaurants or salad bars.
I’ll skip the pie a la mode and just have pie.I’ll eat the filling and leave most of the piecrust on the plate (can save around 200 calories).
I’ll eat the filling and leave most of the piecrust on the plate (can save around 200 calories).
I’ll order the smaller cut of steak in the steakhouse.I’ll ask for mustard instead of mayo on my sandwich (saves about 100 calories).
I’ll ask for mustard instead of mayo on my sandwich (saves about 100 calories).
I’ll have a cheeseburger instead of a bacon cheeseburger (two strips of bacon are about 100 calories).I’ll have plain coffee or tea instead of a mocha latte or hot chocolate.
I’ll have plain coffee or tea instead of a mocha latte or hot chocolate.
I’ll ask for veggies instead of mashed potatoes; salad instead of French fries.
I’ll have a regular burger or even a regular cheeseburger instead of a big mac, whopper, etc.
I’ll skip the mid-morning donut or pastry and have yogurt, fruit, or a small portion of nuts instead.
I’ll have grilled chicken or fish instead of fried.
I’ll only have one stadium-sized beer instead of two.
I won’t buy a candy bar when I stop for gas.
I’ll have a giant bagel only one of the weekend days instead of both.
I won’t use a road or plane trip as an excuse for non-stop candy and chip indulgence.

What are some of your eating out resolutions? Post them on Facebook so others can try them, too.

Get more ideas. Subscribe to EatOutEatWell digital magazine available from the iTunes stores.

The Chinese Takeout Container Is Really An American Oyster Pail

October 11, 2012 By Penny Klatell, PhD, RN Leave a Comment

You can probably find Chinese take-out food in white containers with wire handles in just about any part of the United States and in many other parts of the world.

Although those folded white paperboard containers immediately signify the type of food that’s inside, their derivation is, well, American.

It’s Really An Oyster Pail

The Chinese takeout container was patented in Chicago, on Nov. 13, 1894, by Frederick Weeks Wilcox. He created a “paper pail” from a single piece of paper that was creased into segments and then folded into what was, hopefully, a leak-proof container with a wire handle on top. The support folds were on the outside — creating a flat inside surface which made it pretty easy to slide food smoothly onto a plate.

The whole idea was based on an oyster pail – a wooden pail used to transport oysters. The paper oyster pail was developed when oysters, which were very popular and used to be more plentiful and less expensive than they are today, were shucked by an oyster seller when they were purchased. The raw oyster meat was then taken home to be used in cooked dishes. Because shucking oysters requires some amount of skill to avoid badly cut fingers, having someone else do this was a good thing. So, after the oyster seller wrestled the shells open, the dripping oyster meat that was removed had to be transported in something. The paper oyster pail proved to be an inexpensive and sanitary way to do this.

Takeout Food Becomes Popular

After the Second World War, Americans developed a huge interest in prepared food that could be picked up from restaurants and heated up at home. Because it’s tasty, a little different, pretty cheap, and travels well, American Chinese food became very popular.

The Adaptable White Box

When oyster availability started to decline and Chinese takeout food started to become popular, the nearly leakproof, durable, disposable, inexpensive, and available oyster pail was quickly adopted for “Chinese take-out.”

And, for good reason. The design of the box is multi-purpose. It usually self-closes with a tab and because of the way the box is folded, it allows some steam to escape from hot food. If you’re careful, you can remove the flaps, unfold the sides, and use the container as a flimsy plate.

Over time, some adjustments have been made in the boxes that make them more suitable for the modern-day kitchen: you can find microwave-safe cartons that use glue instead of wire along with dye free and unbleached environmentally friendly varieties.

But, one thing has not changed. As most takeout food lovers know, one of the best things about the uniquely shaped box is that with the long reach of chopsticks you can still eat right out of the container.

Is Your Workplace A Food Landmine?

October 11, 2011 By Penny Klatell, PhD, RN Leave a Comment

Your workplace can be a major food landmine when you’re trying to eat well.

We spend a lot of hours at work — whether that means time at the office, at home, in the car, on an airplane, in a hotel, in a retail store, or anywhere else you conduct your business. The challenges are enormous — especially in the face of ever-present food – a good deal of which is carb and fat loaded – and an environment which can range from fast paced, stressful, and overwhelming to boring or downright exhausting.

Using Food To Cope, Manage, And Procrastinate

All of this can push you into using food as a means of coping, procrastinating, or looking for energy to ward off fatigue.

Try to identify what you usually do when you’re stressed, tired, or angry. If your usual action is to grab a cookie or candy bar try to manage your stress without the reward foods. Instead of turning to a high-calorie, high-fat trigger foods to calm your nerves or as a reward, try some healthy, stress-relieving practices like deep breathing and meditation — and make them your default.

Make a deal with yourself to work some activity into your workday. Instead of using eating as an excuse to take a break, make taking a short walk – even if it’s around your office or to another floor — an essential part of your day. The quick walk will get you out of the immediate environment, let you blow off some steam, and burn an extra calorie or two. If you travel, walk in the airport rather than plopping yourself down in the food court or bar.

If you eat out or order take out for any of your meals, scout out the restaurants, delis, salad bars – or even your own workplace lunchroom. Identify the meal choices that are the best for you and make them your “go-tos” so you’re not caught in the trap of being starving or too busy to care when you order. Have you ever been so hungry that you throw your best laid plans out the window and end up eating a whole pizza followed by a piece of chocolate cake?

If you plan your route to work to intentionally pass your favorite coffee shop with the absolute best blueberry muffins — or find yourself using the rest room on the next floor because you have to walk by the vending machine with peanut M&Ms — think about changing your route. Don’t taunt yourself with temptation. Do some thinking and planning. If you’re going to have a snack, plan for it – know what you’re going to eat and stick to your choice. Contemplating your choices while standing in front of a bakery display or vending machine filled with candy or salty treats is a sure fire recipe for caving in. Don’t deny yourself food – just make it good food.

It’s always someone’s birthday — or it’s a holiday — or someone has brought in leftovers from their kid’s party or a recipe that you just have to taste. By the way, the reason they probably brought in the leftovers is because they don’t want them hanging around their house tempting them. Have a strategy for the inevitable food fest of leftover cake, pizza, and bagels. Perhaps allow yourself a once or twice a week treat. Just don’t make the snack room a routine place to visit to scrounge for the leftover cake.

Install your own personal policy for bowl dipping — you know – the dipping into the candy bowl at the receptionist’s desk, the jelly beans on your partner’s desk, the chocolates on the counter. Use whatever reason you have to – maybe think about all of the other hands – and where those hands have been – that are also dipping into the same bowl.

If your desk drawer filled with reward food that stares at you every time you open the drawer, aren’t you tempting fate? See it — eat it. Need I say more?