{"id":103569,"date":"2021-01-14T16:17:01","date_gmt":"2021-01-14T08:17:01","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=103569"},"modified":"2021-01-14T16:17:20","modified_gmt":"2021-01-14T08:17:20","slug":"how-to-make-healthy-decisions-while-depending-on-take-out-and-delivery","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/how-to-make-healthy-decisions-while-depending-on-take-out-and-delivery\/","title":{"rendered":"How to Make Healthy Decisions While Depending on Take-Out and Delivery"},"content":{"rendered":"

As we continue to self-isolate and work from home during the pandemic, many people are concerned about the effects that take-outs and delivery orders may be having on their overall eating habits or their weight. This comes as a concern as Malaysians are no stranger to obesity \u2013 which was further amplified in the 2019 National Health and Morbidity Survey (NHMS 2019)\u00b9<\/a> which reported that one in two adults in Malaysia are overweight or obese.<\/p>\n

Some are also finding that they are engaging in unhealthy behaviours, such as emotional eating while bored or stressed. This is made easy when ordering food or snacks online is only a tap away \u2013 a practice that may feel comforting but could also be contributing to weight gain since these meals are often higher in calories than home-cooked food.<\/p>\n

However, the stay-at-home mandate should not cause additional stress when it comes to eating. Why not treat yourself to delicious, guilt-free take-out and delivery\u2026 while at the same time supporting local businesses in your community?<\/p>\n

\"\"<\/strong><\/h3>\n

How Can I Order Take-Out Guilt Free?<\/strong><\/h3>\n

Before you call your order in, check out the online menus beforehand to review the offerings \u2013 and, if they\u2019re available \u2013 the nutritional information. Look for vegetables first, then lean proteins like chicken or fish, and then build the rest of the meal around those items.\u00a0 Some of the best cuisines to consider are Mediterranean or Asian, because they tend to focus on low-fat proteins and vegetables.\u00a0 A stir-fry with shrimp and broccoli, for example, or a salad tossed with olive oil and lemon and topped with grilled chicken are always good bets.<\/p>\n

If nutrition information is available, be sure to read it carefully \u2013 studies have shown that the calories you eat might be nearly 20% higher than what the menu says. Also, keep in mind that the calorie counts usually list the different items in a meal separately, rather than the full calorie count for the whole meal. So, if you order a full meal, be sure to note the calories for not only the entr\u00e9e, but for the side dishes as well.<\/p>\n

Watch out for foods that sound healthier than they are.\u00a0<\/strong>Sandwiches can be healthy if they\u2019re made with lean meats, veggies and whole grain breads, but the calories can add up fast if you load up on cheese or mayonnaise, or if the sandwich is a foot long. The same goes for those healthy-sounding salads. Some main-dish salads can rack up more than 1000 calories, thanks to heavy dressings and fatty add-ins like fried noodles or croutons.<\/p>\n

Another tip to consider is steaming or microwaving additional vegetables while you\u2019re waiting for the delivery\u2014there\u2019s usually extra sauce left in the food containers and you can mix veggies in to help expand the meal.<\/p>\n

Finally, try to resist the upsell from restaurants.\u00a0 They may try to tempt you with \u2018meal deals\u2019 that may include sugary drinks, or starchy, fatty appetizers or sides.\u00a0 When you\u2019re told, \u201cFor just a dollar more, you can have a side of fries with that,\u201d think to yourself: \u201cFor just a dollar more, I\u2019ll be getting 600 more calories and an extra 40 grams of fat.\u201d<\/p>\n

Healthy Swaps to Make<\/strong><\/h3>\n

Try customizing your home-delivered meal. Ordering pizza? Try it with thin crust, low-fat toppings and lots of vegetables to trim calories and add a salad to round out the meal. Ordering Mexican food? Swap corn tortillas for flour and you can save unneeded fat and calories.<\/p>\n

Be aware of condiments. The calories listed on the menu for a salad or sandwich may not include salad dressing or condiments, so read the listings carefully. The extra calories you are adding to your meal through condiments and dressings can add up fast, so consider ordering those \u2018extras\u2019 on the side so you can control how much you use.<\/p>\n

Make Health Your Priority<\/strong><\/h3>\n

While many restaurants are able to accommodate healthy alternatives and diet preferences, the energy supply for Malaysian population remained consistently in excess of average calorie needs by a minimum of 30% according to a study\u00b2<\/a>. Without consciously amending your take-out order, these foods tend to provide more calories, sodium, and saturated fat than meals prepared at home, and those extra calories may lead to weight gain.<\/p>\n

Right now, we should be focusing on optimizing our nutrition to support overall health and a healthy immune system while we navigate this crisis. While it\u2019s always important to avoid weight gain, aggressive dieting could backfire.\u00a0When cutting calories in an attempt to lose weight, it becomes more difficult to work in all the important nutrients the body needs \u2013 and that could mean sacrificing good nutrition in order to shed weight.<\/p>\n

To keep your weight under control, try to order foods that are similar to what you would normally eat if you were eating at home, rather than using it as an occasion to over-indulge.\u00a0And remember that restaurant portions can be huge. Split an entr\u00e9e with a family member and order an extra side of veggies, or portion half of the meal for yourself upfront, and safe the leftovers for lunch the next day.<\/p>\n

It takes discipline to stick with our usual diet and exercise routines during this uncertain time, but that is where our focus should be.\u00a0The most important thing we can do is to take the best possible care of ourselves by eating the most nutrient-dense foods we can obtain.\u00a0 It\u2019s also key to stay well hydrated, get adequate rest and exercise, and use methods such as meditation or yoga to help us relax.<\/p>\n

\u00b9 National Health and Morbidity Survey 2019<\/em><\/a>
\n\u00b2 https:\/\/bmcnutr.biomedcentral.com\/articles\/10.1186\/s40795-020-00348-5<\/a><\/em><\/p>\n

The article is written by Susan Bowerman, Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition.<\/pre>\n
Read also:\u00a020 Tips to Keep Your Kids Healthy, Active and Entertained<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"
As we continue to self-isolate and work from home during the pandemic, many people are concerned about the effects that take-outs and delivery orders may be having on their overall eating habits or their weight. This comes as a concern as Malaysians are no stranger to obesity \u2013 which was further amplified in the 2019 […]<\/p>\n","protected":false},"author":10,"featured_media":103572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[32,2700],"tags":[19925,19923,12037,1468,17658,19924],"yoast_head":"\nHow to Make Healthy Decisions While Depending on Take-Out and Delivery | Pamper.My<\/title>\n<meta name=\"description\" content=\"The stay-at-home mandate should not cause additional stress when it comes to eating. 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Well, it would seems that these\u00a0sugar substitutes were in fact fewer calories than sugar.\u00a0However,\u00a0a new research claims that\u00a0sugar substitutes could actually lead to extra pounds. New research from the University of Manitoba in Canada,\u00a0published in the\u00a0Canadian Medical Association Journal, shows\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/07\/sugar-in-a-glass.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":21021,"url":"https:\/\/www.pamper.my\/news\/health\/survey-reveals-the-reason-behind-obesity-of-malaysian\/","url_meta":{"origin":103569,"position":1},"title":"Survey Reveals The Reason Behind Obesity of Malaysian","date":"May 20, 2016","format":false,"excerpt":"The findings of\u00a0the\u00a0Nutrition At Work survey conducted across Asia Pacific region, by the nutrition company Herbalife, revealing that majority\u00a0of Malaysia\u2019s workforce lead largely sedentary lifestyles \u2013 putting them at risk of obesity. The survey polled 5,500 full-time workers across 11 countries, including 500 from Malaysia and was designed to understand\u2026","rel":"","context":"In "Health"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/05\/herbalife_infographic_FA_handover-Eng.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":139291,"url":"https:\/\/www.pamper.my\/news\/health\/healthy-eid-al-fitr-lifestyle\/","url_meta":{"origin":103569,"position":2},"title":"Celebrate Eid Mindfully: How to Feast Without Overindulging","date":"Mar 11, 2026","format":false,"excerpt":"Eid al-Fitr, or Hari Raya in Malaysia, is the season of joy, family reunions, and indulgent meals\u2014but after a month of fasting, your body may need some TLC. How do you enjoy the festive spread without compromising your health? According to Prof Dr Rimbawan of the Herbalife Nutrition Advisory Board,\u2026","rel":"","context":"In "#PamperMyRaya2026"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2026\/03\/Herbalife_Healthy-Eid-al-Fitr-Lifestyle_3.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":92947,"url":"https:\/\/www.pamper.my\/news\/health\/world-obesity-day-what-you-need-to-know-about-obesity\/","url_meta":{"origin":103569,"position":3},"title":"World Obesity Day: What You Need to Know About Obesity","date":"Oct 11, 2019","format":false,"excerpt":"In conjunction with World Obesity Day which falls on October 11, we would like to share with you some of the basic knowledge about Obesity. Know the basics What is obesity? Obesity is a complex disorder involving the state has too much fat in the body. Obesity not only affects\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2019\/10\/overweight-man-body-with-hands-touching-belly-fat_44074-1257.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":46727,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/5-healthy-food-delivery-services-stay-fit\/","url_meta":{"origin":103569,"position":4},"title":"5 Healthy Food Delivery Services To Stay Fit","date":"Jun 6, 2017","format":false,"excerpt":"Recent years, meal delivery services have become a popular option for health-conscious people. That is why if you are on diet but you are too busy to cook, then you can opt for delivery services that are helping you to stay in shape and eat healthily. Here are 5 of\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/06\/pamper.my_healthy-delivery6.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":95292,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/herbalife-nutrition-study-reveals-malaysian-consumers-gain-an-average-of-3-kgs-around-chinese-new-year\/","url_meta":{"origin":103569,"position":5},"title":"Herbalife Nutrition Study Reveals Malaysian Consumers Gain an Average of 3 KGs Around Chinese New Year","date":"Jan 30, 2020","format":false,"excerpt":"The latest findings of the global nutrition company, Herbalife Nutrition, revealed that Chinese New Year, comes right after Ramadan and Hari Raya Puasa as the second most challenging holiday for Malaysian consumers to continue exercising and eating healthily. The findings were derived from its Asia Pacific Holiday Eating Survey 2019,\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2020\/01\/Weigh-Gained-freepik.com_.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/103569"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=103569"}],"version-history":[{"count":2,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/103569\/revisions"}],"predecessor-version":[{"id":103573,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/103569\/revisions\/103573"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/103572"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=103569"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=103569"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=103569"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}