When deciding on what sandwich to have, it is always good to start with wholegrain bread. By replacing the margarine or butter with hummus or avocado spread you will not only add an extra flavour hit, but you are choosing a much healthier option.

To finish off, choose lean meats, such as chicken or tuna and bulk up your sandwich with your favourite salad or char-grilled vegetables. Other ideas for readily available healthy takeaways include a tub of fresh fruit salad and/or yoghurt, sushi or a jacket potato filled with salad or vegetables and a small amount of cheese (skip the sour cream).

Restaurant meals can also be both healthy and delicious — it's just a matter of choosing the right filling, cooking method, side sauce or drink.

Here are some tips to help you on your way to choosing a healthier meal when you are next dining out:

• Choose an entree-sized meal for your main course, served with a side salad.
• Choose dishes that are steamed, grilled, stir-fried or baked. Avoid fried and battered dishes.
• Select dishes based on rice, pasta or noodles with tomato-based sauces and plenty of vegetables.
• Avoid dishes served with creamy sauces, or ask for the sauce on the side so you can limit the amount.
• Order salads with vinegar-based dressings or request that the dressing be served on the side, so you can limit the amount.
• Skip the butter on your dinner roll or vegetables.
• Fresh fruit is great for dessert or why not try fruit sorbet instead of ice-cream.
• Ask for iced or mineral water in preference to soft drinks and if you drink alcohol, limit your intake.

Hopefully you can see that with a little thought there are many healthy choices to choose from when you are out and about! For more health choices check out Sanitarium's fact sheet.

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