Do the words "healthy" and "takeout" even belong together? They can. Like everything else concerning your diet, it all depends on your choices.

For most of us, food from restaurants is a part of life — busy schedules, athletic practices and late nights at work all contribute to a pace that results in little time left for a home-cooked meal. More than 65% of Americans regularly order food to go, according to the National Restaurant Association.

Here's the key — think about what you're going to order before you get to the drive-thru window or pickup line.

Start with more vegetables and fruits. You can swap sliced apples for the fries in a kids' meal from McDonald's and a fresh fruit cup at Chick-fil-A. Many restaurants will double the vegetables (such as broccoli or a side salad) in your takeout meal upon request. If your favorite pizza place offers a cauliflower crust, give it a try. Even simple things like adding lettuce, tomato, onions or pickles to a burger can help boost your veggie intake. Try a veggie burger or portobello mushroom burger if it's offered.

Another key is to phase out fried foods. Ask for items steamed, baked, broiled, grilled and roasted instead of fried. Even fast-food restaurants that specialize in fried chicken often offer grilled chicken. For Chinese takeout, try swapping in a steamed summer roll or dumpling for the deep-fried version. Many times, we simply don't ask. Does your favorite Mexican restaurant offer baked tortilla chips and soft-shell tacos instead of deep fried? Choose fajitas with onions and peppers over a cheese-laden burrito. The same goes for dipping those chips — salsa is a better option than the queso.

Speaking of cheese, the sauces, dressings, butter and similar extras can make an otherwise healthy meal much less so. If you don't want to skip them completely, ask for less — ask for half the cheese on your next pizza and the dressing for your salad on the side so you control the amount you're eating. Instead of sour cream on your burrito, try sliced avocado or salsa. Choose a marinara sauce over the creamy Alfredo on your pasta.

When you can, ask for brown rice over white and whole-wheat bread over white. Load your next sub sandwich with plenty of veggies on whole-wheat bread to boost the fiber.

The bottom line is fast food can be healthier with a few tweaks. It's all about thinking ahead and perhaps trying your favorite foods prepared in a different way.

Q and A

Q: Why are fried foods so bad for you?

A: Fried food has been linked with increased risk of cardiovascular disease, stroke and heart failure. A meta-analysis study (17 studies with over 560,000 people and six studies with over 750,000 people over 10 years) found the highest intake of fried food was linked to a 28% higher risk of cardiovascular disease events, 22% higher risk of coronary heart disease and 37% higher risk of heart failure. The meta-analysis study was published in the journal BMJ in January 2021. Bake, grill, broil or roast for better outcomes.

RECIPE

I find we eat at home more when I plan ahead by literally writing on my calendar the meals for the week. (Yep, I learned from my mom who used to do this to feed our family). Try this Mexican chicken casserole (low in fat, high in fiber). It can be assembled ahead, covered with plastic wrap and refrigerated for up to two days before baking. It's from "Jane Fonda: Cooking for Healthy Living."

MEXICAN CHICKEN CASSEROLE

Servings: 4

1 pound boneless, skinless chicken breast, cut into 1-inch pieces

1 red bell pepper, seeded and chopped

1 yellow bell pepper, seeded and chopped

1 onion, chopped

4 garlic cloves, peeled and minced

1 tablespoon cumin seeds

1 tablespoon chopped fresh oregano

1 teaspoon chili powder

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 large tomatoes, peeled and chopped

14 ounces canned yellow hominy

1 1/2 cups cooked pinto beans

1 1/2 cups cooked brown rice

1/4 cup chopped fresh cilantro

1/4 cup nonfat dairy sour cream

Preheat oven to 350 degrees F. Coat a 13-by-9-inch baking dish with cooking spray. Coat a large nonstick frying pan with cooking spray and place over medium heat. Add the chicken, bell peppers, onion, garlic, cumin seeds, oregano, chili powder, salt and pepper and saute, stirring frequently, until the chicken is golden, about 5 minutes. Add the tomatoes and simmer for 5 minutes. Add the hominy, pinto beans and rice and cook for 5 minutes more. Remove from heat and add the cilantro and sour cream. Stir to mix well. Transfer to the prepared dish and bake until bubbly, about 45 minutes. To serve, divide among 4 individual plates. Serves 4.

Per serving: 400 calories; 36 grams protein; 55 grams carbohydrates; 4 grams total fat (1 gram saturated); 66 milligrams cholesterol; 7 grams fiber; 448 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

Photo credit: Pexels at Pixabay