A Guide to What are the healthy foods to buy out?

January 10, 2026 •

4 min read

According to nutrition experts, making smart choices at restaurants is more accessible than ever, with many establishments now offering healthier alternatives to classic dishes. This guide will help you navigate menus and discover what are the healthy foods to buy out, ensuring you don't compromise your health goals for convenience.

Quick Summary

Learn how to find nutritious options when dining out. This guide covers smart strategies for choosing healthy takeout, from customizing fast food to navigating various cuisines, to keep your diet on track.

Key Points

Prioritize Grilled and Steamed: Choose menu items that are grilled, steamed, or baked over fried or creamy options to reduce fat and calories.
Customize Your Order: Ask for sauces on the side, swap refined grains for brown rice or veggies, and request extra vegetables to boost nutrient intake.
Embrace Global Cuisines: Healthy choices exist in all types of cuisine, from Mexican burrito bowls with lean protein to Chinese steamed dishes with vegetables.
Control Portion Sizes: Restaurant portions are often oversized; consider splitting an entree, saving half for later, or starting with a lighter appetizer.
Research Menus Ahead: Look up restaurant menus online before ordering to plan your meal and avoid impulse decisions.
Make Mindful Choices: Focus on lean protein, fiber-rich vegetables, and whole grains for a balanced and satisfying takeout meal.

Making Smarter Choices: The Principles of Healthy Takeout

When faced with a takeout menu, the sheer number of options can be overwhelming. The key to making a healthy choice lies in understanding some fundamental principles. Prioritizing lean proteins, lots of vegetables, and minimizing heavy sauces and excess sodium are excellent starting points. Many restaurants are now more transparent with their nutritional information, making it easier to select dishes that align with your dietary needs.

General Tips for Any Cuisine

Regardless of the restaurant type, certain universal strategies can guide your choices. Look for preparation methods like 'grilled,' 'steamed,' 'baked,' or 'broiled' rather than 'fried,' 'crispy,' or 'creamy'. Don't be afraid to customize your order. For example, ask for extra vegetables, sauces on the side, or substitute starchy sides for a salad or steamed vegetables.

Swap carbs: Replace white rice with brown rice or extra veggies.
Go for grilled: Choose grilled chicken or fish over fried alternatives.
Control sauces: Opt for sauces on the side to manage your intake.
Embrace veggies: Maximize your vegetable intake by asking for extra or swapping out less-healthy sides.

Navigating Specific Cuisines

Mexican

Mexican takeout often gets a bad rap, but healthy options abound. Burrito bowls are a fantastic choice. Start with a base of lettuce or brown rice, add beans and lean protein like grilled chicken, and top with fresh salsa, fajita veggies, and a small amount of guacamole. Avoid high-calorie add-ons like sour cream, extra cheese, and large quantities of chips. Tacos on soft corn tortillas with grilled fillings are also a great option.

Chinese

For Chinese takeout, opt for steamed dishes or those with light sauces. Steamed chicken and vegetables, mushroom chicken, or stir-fries with lean protein and plenty of vegetables are good choices. Be mindful of dishes with thick, sweet, or heavy sauces, like General Tso's chicken, and ask for less sauce. Choosing brown rice instead of white can add extra fiber to your meal.

Italian

While creamy pastas and cheesy pizzas are popular, Italian food offers lighter alternatives. A simple salad with grilled chicken or fish, a side of steamed vegetables, or a pasta dish with a tomato-based sauce and vegetables are good picks. Opt for thin-crust pizza with lots of vegetable toppings and less cheese. Look for marinara-based dishes instead of creamy Alfredo.

American Fast Food

Even at fast-food joints, healthy options are emerging. Many chains offer salads with grilled chicken. Chick-fil-A, for instance, provides grilled chicken sandwiches and nuggets, along with sides like the Kale Crunch Side or Fruit Cup. At Subway, opt for a veggie sub or a sub with lean protein on whole wheat bread.

Comparing Healthy Takeout Options


Restaurant/Cuisine	Healthy Option	Less Healthy Alternative	Reason for Choice
Mexican	Burrito Bowl with grilled chicken, beans, salsa, and veggies.	Beef Nachos with sour cream and queso.	High protein, fiber, and customization. Nachos are high in fat, sodium, and calories.
Chinese	Steamed chicken and vegetables with brown rice.	Sweet and Sour Pork with fried rice.	Steamed cooking method and fiber-rich brown rice. Fried coating and sugary sauce increase calories.
Italian	Chicken Cacciatore with vegetables and a side salad.	Fettuccine Alfredo.	Tomato-based sauce is lighter. Alfredo is very high in fat and calories.
Fast Food	Chick-fil-A Grilled Nuggets with Kale Crunch Side.	Fried Chicken Sandwich with fries.	Lean protein and nutrient-dense side. Fried protein and heavy sauces add unnecessary calories.

Mindful Eating and Portion Control

Healthy takeout isn't just about what you choose, but also how you eat it. Portion sizes at restaurants are often much larger than a single serving. Consider splitting an entree with a friend, saving half for another meal, or starting with a simple soup or salad to help you feel full. Eating slowly and mindfully can also help you recognize your body's fullness cues, preventing overeating.

The Final Takeaway: Healthy Habits on the Go

Making healthy choices when ordering takeout is entirely possible with a bit of planning and awareness. By focusing on grilled and steamed options, prioritizing vegetables, and controlling portion sizes, you can enjoy the convenience of takeout without sacrificing your health goals. The shift towards more transparent and diverse menus means that nutritious and delicious food is never more than a click away. For more healthy eating tips and guides, visit the Healthline nutrition section.

Conclusion

Navigating the world of takeout with health in mind is a manageable and rewarding endeavor. From customizing orders at fast-casual restaurants to exploring healthier options within various cuisines, a world of nutritious and flavorful choices awaits. Remember to listen to your body, manage portion sizes, and focus on whole, unprocessed ingredients whenever possible. This approach will not only keep your health on track but will also help you discover new and exciting meals along the way.

Frequently Asked Questions

At fast-food restaurants, look for grilled options like chicken sandwiches or nuggets. Many chains also offer salads with lean protein and vegetable sides, like Chick-fil-A's Kale Crunch Side.

To reduce calories in Chinese takeout, opt for steamed dishes with vegetables and lean protein. Request brown rice instead of white and ask for sauces to be served on the side so you can control the amount.

Yes, burrito bowls can be very healthy. A key is to load up on vegetables, beans, and lean protein like grilled chicken, while limiting or omitting high-fat additions like sour cream and excessive cheese.

You can avoid excessive sodium by asking for no salt added, choosing steamed dishes, opting for sauces on the side, and rinsing canned ingredients when possible.

When ordering a takeout salad, look for a dark, leafy green base, lean protein like grilled chicken, and plenty of vegetables. Choose a light vinaigrette or ask for dressing on the side.

Yes, it is possible. Many of the healthiest takeout options, such as vegetable-heavy salads and bean-based dishes, are often more affordable. Choosing fast-casual options with portion control can also help.

Restaurant portions are often oversized. A simple strategy is to immediately set aside half of your entree for a future meal. Using a smaller plate can also help manage your portion perception.