Page 57 - SAPPO Boardpack l 13 May 2020

FOOD
FOOD

IN PARTNERSHIP WITH SA PORK
IN PARTNERSHIP WITH SA PORK

Healthy

Healthy

fast-food
fast-food

tips
tips

Takeaways are
Takeaways are

known for being
known for being

unhealthy – but
unhealthy – but
they don’t have to be

they don’t have to be

BY LIZIWE MATLOHA PICTURE: ER LOMBARD
BY LIZIWE MATLOHA PICTURE: ER LOMBARD

E ALL know take­
E ALL know take­
aways aren’t the
most nutritious
aways aren’t the
most nutritious
choice, but who
choice, but who
doesn’t enjoy a good
doesn’t enjoy a good
burger and fries
burger and fries
W every now and then?
W every now and then?
Fast food is generally cheap and con­
Fast food is generally cheap and con­

venient, which is why it’s especially
venient, which is why it’s especially
popular with those who don’t have

popular with those who don’t have
much time to prepare a meal. But while

much time to prepare a meal. But while
this type of food is convenient, it’s not
this type of food is convenient, it’s not
always the healthiest.
alwa ys the healthiest.
Some takeaway meals can take you
Some takeaway meals can take you
over the recommended daily maximum
over the recommended daily maximum right temperature. If you prepare this cheese and stuffed crusts to make sure
amount of salt and fat, which can lead

amount of salt and fat, which can lead right temperature. If you prepare this cheese and stuffed crusts to make sure
at home, make sure the heat is between
you don’t increase the amount of satu­
to various health problems such as heart

to various health problems such as heart at home, make sure the heat is between you don’t increase the amount of satu­
disease and diabetes.
rated fat and kilojoules in your meal.
160°C and 190°C. If the temperature is
disease and diabetes. 160°C and 190°C. If the temperature is rated fat and kilojoules in your meal.
Healthier options Thin­based small
Try to avoid dishes that are creamy or
too low the food will be greasy and if
Try to avoid dishes that are creamy or
Healthier options Thin­based small
it’s set too high it will burn.
deep­fried. Fried foods are usually load­ too low the food will be greasy and if or medium pizzas, and choose vegetable

deep­fried. Fried foods are usually load­ it’s set too high it will burn. or medium pizzas, and choose vegetable
or lean meat toppings.
Make sure you don’t have soggy batter
ed with fat and kilojoules. Dishes that
ed with fat and kilojoules. Dishes that and chips. This could be a sign the oil or lean meat toppings.
Make sure you don’t have soggy batter
include tomato­based sauces are a much

include tomato­based sauces are a much and chips. This could be a sign the oil BURGERS
healthier option because these types of
wasn’t hot enough.

healthier option because these types of wasn’t hot enough. BURGERS
sauces are usually lower in saturated
These are a firm favourite. If you’re going
Healthier option Fish coated in
sauces are usually lower in saturated breadcrumbs – it soaks up less fat – These are a firm favourite. If you’re going
Healthier option Fish coated in

fat and kilojoules. Also make sure you
to enjoy a burger, steer clear of breaded
fat and kilojoules. Also make sure you breadcrumbs – it soaks up less fat – to enjoy a burger, steer clear of breaded
include plenty of vegetables. served with peas and thicker­cut chips or battered chicken or fish patties, extra
include plenty of vegetables. served with peas and thicker­cut chips or battered chicken or fish patties, extra
without salt.
cheese, bacon strips and high­fat sauces
Here’s a guide to foods you should
Here’s a guide to foods you should without salt. cheese, bacon strips and high­fat sauces

avoid and healthier options that save on such as mayonnaise. Rather choose a
avoid and healthier options that save on such as mayonnaise. Rather choose a
kilojoules and boost the nutritional value PIZZA regular, single­ patty burger without any

kilojoules and boost the nutritional value PIZZA regular, single­ patty burger without any
of your meal, whether you’re ordering Pizza is a favourite in many households, mayonnaise or cheese and have it with
of your meal, whether you’re ordering Pizza is a favourite in many households, mayonnaise or cheese and have it with

your favourite takeaway or making it at
but it can be unhealthy because the
extra salad.
your favourite takeaway or making it at but it can be unhealthy because the extra salad.
home. carbs and toppings can make it high in Healthier options Burgers made of

home. carbs and toppings can make it high in grilled fish or lean
Healthier options Burgers made of
fat and kilojoules. If you opt for this dish,

FISH AND CHIPS fat and kilojoules. If you opt for this dish, grilled fish or lean
choose lower­ fat toppings such as vege­
meat like chicken
FISH AND CHIPS
meat like chicken
choose lower­ fat toppings such as vege­
These are cooked in oil so that should tables, fish and prawns. You can order breast and lean

These are cooked in oil so that should tables, fish and prawns. You can order breast and lean
already tell you it’s not the healthiest of extra vegetable toppings to make sure beef mince, served
already tell you it’s not the healthiest of extra vegetable toppings to make sure beef mince, served

options. But if you do choose fish and you get one of your daily recommended without cheese
without cheese
you get one of your daily recommended
options. But if you do choose fish and
portions of veg. Steer clear of extra
chips, make sure they’re cooked at the portions of veg. Steer clear of extra and mayo.
and mayo.
s, make sure they’re cooked at the
chip
30 | 26 MARCH 2020 www.drum.co.za
30 | 26 MARCH 2020 www.drum.co.za

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