Many restaurants fill their takeout boxes with portions of white rice, noodles, or other carbohydrate sources that are SIX to EIGHT times larger than the grain serving size recommended by the Canada Food Guide.
One “serving” of grain products should be about half a cup, cooked - not 5 cups! If you are curious how many servings of grain products are in your takeout order, pack a measuring cup in your brief case and do some detective work. To discover which “healthy” takeout meals contain more carbs than half a loaf of bread, check out our guide below. By contrasting some our favourite “healthy” meal options to their carbohydrate equivalents shown as slices of white bread, we help you make more informed takeout choices!
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|Japanese||Meal||Calories||Carbohydrates||Equivalent to # slices of bread|
|High calorie / High carb option||2 maki sushi rolls: salmon & avocado roll+ california roll||560 Kcal||80 g||6.7|
|Low calorie / Low carb option||Seared tuna salad||250 Kcal||12 g||1|
|Mexican||Meal||Calories||Carbohydrates||Equivalent to # slices of bread|
|High calorie / High carb option||Chicken burrito bowl with rice, black beans, corn, salsa, and guacamol||970 Kcal||91 g||7.5|
|Low calorie / Low carb option||Chicken salad with pinto beans, fajita vegetables, salsa, and cheese||480 Kcal||33 g||2.75|
|Rice Bowl||Meal||Calories||Carbohydrates||Equivalent to # slices of bread|
|High calorie / High carb option||Brown rice bowl with avocado, cheddar, tomatoes, black beans, corn, and BBQ sauce||780 Kcal||133 g||11|
|Low calorie / Low carb option||Salad with avocado, cheddar, salsa fresca, black beans, corn, and cilantro lime vinaigrette||540 Kcal||29 g||2.5|
|Pizza||Meal||Calories||Carbohydrates||Equivalent to # slices of bread|
|High calorie / High carb option||Pepperoni and sausage regular-crust pizza (2 extra-large slices)||790 Kcal||78 g||6.5|
|Low calorie / Low carb option||Chicken and pepper thin-crust pizza (2 large slices)||430 Kcal||38 g||3|
|Yogurt Breakfast||Meal||Calories||Carbohydrates||Equivalent to # slices of bread|
|High calorie / High carb option||Greek yogurt parfait||780 Kcal||75 g||6.25|
|Low calorie / Low carb option||Plain greek yogurt (100 g) apple, almonds (15)||240 Kcal||30 g||2.5|
|Protein Smoothie||Meal||Calories||Carbohydrates||Equivalent to # slices of bread|
|High calorie / High carb option||Green protein smoothie with tropical juice||780 Kcal||72.5 g||6|
|Low calorie / Low carb option||Strawberry banana protein smoothie with unsweetened almod milk||335 Kcal||21 g||1.75|
“It should be noted that not all calories, and not all carbs, are created equal. The popularity of low carb diet foods has led to the manufacturing of numerous not-so-healthy, despite being lower calorie, foods - including those containing harmful or artificial ingredients. Just because a food is low in calories and carbs, doesn’t mean it’s healthy. Conversely, just because a food is higher in calories or carbs, doesn’t mean it’s unhealthy. Strive for a balanced diet of whole foods that are naturally rich in vitamins, minerals, fiber and protein.”
- Dr. Farrell Cahill
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