Can you eat takeaway on a diet? The ultimate guide to guilt-free ordering

According to nutrition experts, a single indulgent meal, like a takeaway, will not derail long-term weight goals; overall dietary patterns matter most. This means you can still enjoy your favourite foods. This guide answers the common question, "Can you eat takeaway on a diet?", and provides actionable strategies for making mindful and healthier choices.

Quick Summary

The occasional takeaway can be part of a balanced diet through moderation and making informed choices. Strategies like opting for grilled proteins, requesting less oil, and controlling portions are key to enjoying takeout guilt-free. Balancing indulgence with a healthy overall eating pattern is crucial for long-term success.

Key Points

• Practice moderation: A balanced diet allows for occasional takeaways without guilt; consistency over perfection is key.

• Choose healthier cooking methods: Opt for grilled, steamed, or baked dishes over fried, battered, or creamy ones to reduce fat and calories.

• Control your portions: Restaurant serving sizes are often oversized. Share a meal, or save half for later to manage your calorie intake.

• Customise your order: Ask for dressings and sauces on the side to control fat and sodium. Request extra vegetables to boost fibre.

• Manage cravings wisely: Stay hydrated, eat enough protein, and eat mindfully to reduce cravings and avoid overeating.

• Plan ahead: Look at menus online beforehand to make a conscious, healthier choice rather than an impulsive one when hungry.

• Load up on veggies: Adding extra vegetables or a side salad to your meal increases volume and nutrients, helping you feel full and satisfied.

The Importance of Overall Balance Over Perfection

Many people believe a diet must be a strict, restrictive regimen with zero room for treats like takeaway meals. This all-or-nothing mindset can often lead to feelings of guilt and shame, which can ultimately cause a person to abandon their healthy eating goals entirely. A more sustainable approach focuses on overall balance and moderation rather than perfect adherence. It's what you do 80% of the time that truly shapes your health and weight management success. A single high-calorie meal won't undo all your hard work, just as a single healthy meal won't magically solve all your health issues. The key is to see takeaway as an occasional treat rather than a frequent habit, and to make informed choices when you do indulge.

Mindful Eating Practices for Takeaway

Mindful eating is a powerful tool when enjoying takeaway. It involves paying full attention to the food you are eating, noticing the flavours, textures, and aromas. This can prevent overeating and increase satisfaction. Here are a few ways to practice mindfulness with your takeaway:

• Plate your food: Avoid eating directly from the container. Serving a portion onto a plate helps with portion control and makes the meal feel more substantial.
• Put away distractions: Turn off the TV and your phone. Focus solely on the experience of eating your food to help your brain register fullness more effectively.
• Eat slowly: Chew your food thoroughly and set your fork or spoon down between bites. Eating at a slower pace gives your brain time to receive the satiety signals from your stomach.

Making Healthier Choices for Popular Cuisines

Every type of takeaway has healthier and less healthy options. By learning the right swaps, you can significantly reduce the calorie, fat, and sodium content of your meal without sacrificing flavour.

Chinese and Thai food

While delicious, many Chinese and Thai takeaway dishes are high in fat and salt due to cooking methods and sauces. Look for steamed options or vegetable-heavy stir-fries.

• Healthier swaps: Opt for steamed fish or dumplings, chicken chop suey, or a vegetable stir-fry with a lean protein like chicken, prawns, or tofu.
• What to limit: Avoid anything 'crispy', 'battered', or 'deep-fried'. Creamy coconut-based curries and high-sodium sauces should also be limited.

Indian food

Indian food can be a feast of flavour, but many creamy curries are laden with saturated fat from cream or ghee. Instead, choose tomato-based or tandoori options.

• Healthier swaps: Go for tandoori-cooked meats, vegetable curries with a tomato base (like madras or jalfrezi), or lentil dishes (dhal).
• What to limit: Creamy curries (korma, passanda, masala), fried starters (pakoras, bhajis), and large naan breads are typically high in calories and fat.

Pizza

Pizza doesn't have to be a diet-buster. By tweaking your order, you can enjoy a slice without the guilt.

• Healthier swaps: Ask for a thin-crust pizza, load up on vegetable toppings, and choose lean meats like chicken or fish. Request less cheese or no extra cheese.
• What to limit: Deep-pan pizzas, stuffed crusts, and fatty, processed meat toppings like pepperoni and bacon should be minimised.

Kebabs and burgers

Not all burgers and kebabs are created equal. You can make much better choices that still satisfy your craving.

• Healthier swaps: A shish kebab with grilled meat or fish in a pitta and plenty of salad is a great option. For a burger, choose a grilled lean meat patty, skip the cheese and mayonnaise, and load up on extra salad.
• What to limit: Doner kebabs are often high in fat. Deep-fried chicken patties, thick-cut chips, and meal deals that include sugary drinks should be avoided.

Comparison of Healthy vs. Less Healthy Takeaway Options

Cuisine	Healthier Option	Less Healthy Option
Chinese	Vegetable stir-fry, steamed rice, steamed dumplings	Sweet and sour pork balls, special fried rice, prawn toast
Indian	Tandoori chicken or prawn madras, plain rice, dhal	Chicken korma, pilau rice, naan bread, onion bhajis
Pizza	Thin crust with veggie toppings and lean chicken	Deep-pan with stuffed crust, triple cheese, and pepperoni
Kebab	Shish kebab with grilled meat, pitta bread, salad	Large doner kebab with creamy sauce and no salad
Thai	Tom yum soup, chicken stir-fry with steamed rice	Coconut-milk curries (red, green), fried rice, satay skewers
Mexican	Naked burrito bowl with extra veggies and beans	Nachos loaded with cheese and sour cream, large burritos

Practical Tips for Managing Takeaway on a Diet

Beyond making smart choices for individual cuisines, adopting broader habits can help you manage your takeaway intake successfully.

1. Look online first: Most restaurants and chains have menus and sometimes even nutritional information available online. Check it beforehand to make a conscious decision, rather than an impulsive one.
2. Order sauces and dressings on the side: This gives you full control over how much you add, saving significant amounts of fat and salt. Always opt for tomato or vinegar-based sauces over creamy ones.
3. Drink water: Avoid sugary fizzy drinks, juices, and alcohol, as these add empty calories. Water is the best choice to stay hydrated and avoid unnecessary calorie intake.
4. Add your own veggies: To boost the fibre and nutrient content of your meal, add a side of your own steamed vegetables or a simple salad. This also helps fill you up with fewer calories.
5. Listen to your hunger cues: Restaurant portions are often larger than a single serving. Pay attention to your body and stop eating when you feel satisfied, not when the plate is empty. Save leftovers for another meal.
6. Avoid going in hungry: Skipping meals to 'save calories' for a takeaway can backfire, leading to overeating. Eat normally throughout the day to avoid excess hunger.

Conclusion

Ultimately, the answer to "can you eat takeaway on a diet?" is a definitive yes, as long as it's done responsibly and in moderation. Depriving yourself entirely of the foods you enjoy can make a healthy eating plan unsustainable in the long run. By focusing on overall dietary patterns, making smart menu choices, managing portions, and practicing mindful eating, you can enjoy takeaway guilt-free. The goal is balance, not perfection, allowing you to build a healthier, happier relationship with food that lasts a lifetime. The next time you're craving takeaway, use these tips to make an informed decision and enjoy your meal without compromising your health goals. For more healthy recipe inspiration, visit the British Heart Foundation's 'Fakeaway' Recipes guide: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/fakeaway-recipes.

Frequently Asked Questions

How often is it okay to have takeaway on a diet?

Having takeaway once or twice a month is generally fine, provided your overall dietary pattern remains balanced and healthy. The focus should be on the consistency of your day-to-day eating habits, not on a single meal.

What are some healthy Indian takeaway options?

Opt for dishes with a tomato-based sauce, like a chicken madras or vegetable jalfrezi. Tandoori-cooked meats are also a good choice. Choose plain rice over pilau and order lentil-based dishes (dhal) or vegetable sides.

How can I make a standard pizza healthier?

Choose a thin crust instead of a deep-pan or stuffed crust. Load up on vegetable toppings and opt for leaner meats like chicken. You can also request less cheese to reduce saturated fat.

How do I handle large portions from a takeout meal?

A great strategy is to immediately serve half of the meal onto your plate and store the rest in the fridge for another time. This helps you control your portion size and avoid overeating.

Are all salads from a takeaway healthy?

Not necessarily. Salads can become high in calories and fat due to creamy dressings, cheese, and other fatty toppings. Always ask for dressings on the side and choose one based on oil and vinegar.

Does skipping meals to save calories for a takeaway work?

No, this strategy often backfires. Arriving at your meal overly hungry can lead to binging and poor food choices. It is better to eat normally and make a moderate, balanced choice for your takeaway.

What should I drink with my takeaway?

The healthiest option is water. Sugary sodas, juices, and alcohol add unnecessary calories. Drinking water also helps you feel full and stay hydrated.