Takeaway meals are a convenient and delicious part of modern life, but they often carry a reputation for being unhealthy. High in salt, saturated fat, and calories, many popular options can quickly derail a healthy diet. However, with a little knowledge, you can navigate the menus of your favourite restaurants to make choices that are both satisfying and nutritious. The truth is that the 'healthiest' takeaway is less about the cuisine type and more about the specific dishes and cooking methods.
The Healthiest Takeaway: Best-in-Class Options
Certain cuisines lend themselves to healthier choices due to their cooking styles and ingredient focus. Here are some of the top contenders for the healthiest takeaway options:
Vietnamese Cuisine
Vietnamese food is celebrated for its fresh, vibrant ingredients and light cooking methods. Rice paper rolls, packed with fresh vegetables, herbs, and lean protein like shrimp or chicken, are an excellent choice. Another standout is Pho, a fragrant noodle soup with a light, flavorful broth, lean meat, and plenty of herbs. Choosing broth-based dishes over fried spring rolls or heavy curries is key.
Japanese Cuisine
Japanese takeaway often offers a variety of healthy choices. Sushi and sashimi are rich in protein and healthy omega-3 fats, especially when made with salmon or tuna. Opt for brown rice sushi to increase fibre content. For a cooked option, look for grilled teriyaki chicken or beef, but be mindful of the sugar content in the sauce. Miso soup is a low-calorie, probiotic-rich starter.
Greek & Mediterranean Cuisine
Featuring lean grilled meats, vibrant salads, and healthy fats from olive oil, Greek food is a strong contender. A chicken or lamb souvlaki (on a skewer, not in a creamy wrap) with a side salad is a great choice. Hummus, made from chickpeas, is a fibre-rich dip, but skip the extra pita bread to keep calories down. A platter with grilled vegetables and lean protein is another excellent option.
How to Improve Your Favourite Takeaways
Even traditionally heavier takeaway cuisines can be made healthier with smart ordering.
Chinese Takeaway
- Swap Fried for Stir-Fried: Choose dishes like chicken with broccoli, snow peas, or moo goo gai pan instead of deep-fried options like sweet and sour pork or crispy shredded beef.
- Go Easy on the Rice: Instead of fried rice, opt for plain steamed rice or ask for half rice and half vegetables.
- Add More Veggies: Request extra vegetables in your stir-fry or order a side of steamed greens like bok choy.
- Watch the Sauce: Many Chinese sauces are high in sodium and sugar. Use chopsticks to drain excess sauce or ask for it on the side.
Indian Takeaway
- Choose Tomato-Based Curries: Prioritise dishes like Jalfrezi, Rogan Josh, or Madras over cream-based curries such as Korma or Tikka Masala.
- Focus on Tandoori: Grilled or Tandoori-cooked meats are a far healthier option than deep-fried pakoras or samosas.
- Pair with Plain Rice and Lentils: Opt for plain boiled rice and a side of vegetable-heavy lentil curry (Dal) instead of buttery naan bread.
Italian Takeaway
- Thin Crust is King: For pizza, choose a thin and crispy base with vegetable toppings instead of a deep-dish or cheese-stuffed crust with processed meats.
- Tomato Over Cream: When ordering pasta, opt for a tomato-based sauce (marinara) instead of a creamy alternative like carbonara or alfredo.
- Embrace the Salad: Start your meal with a side salad to add fibre and volume without excessive calories.
A Takeaway Comparison Guide
| Takeaway Type | Healthier Choice | Less Healthy Choice |
|---|---|---|
| Chinese | Vegetable stir-fry, steamed dumplings | Sweet and sour pork, deep-fried spring rolls |
| Indian | Tandoori chicken, vegetable curry with dal | Chicken korma, deep-fried samosas, butter naan |
| Italian | Thin-crust veggie pizza, marinara pasta | Deep-dish meat pizza, creamy alfredo |
| Japanese | Sashimi, brown rice sushi, miso soup | Prawn tempura, deep-fried katsu chicken |
| Vietnamese | Rice paper rolls, pho (broth-based) | Fried spring rolls, heavy coconut curries |
| Mexican | Burrito bowl with beans, salsa, guacamole | Loaded nachos, sour cream-heavy platters |
Practical Customisation Tips for Any Takeaway
- Request Grilled, Steamed, or Baked: Always ask for these cooking methods over fried or battered. It's the simplest change to cut calories and saturated fat.
- Order Sauces on the Side: This gives you full control over how much you use, helping you regulate sodium and fat intake.
- Boost Your Veggies: Request extra vegetables in your dish. The extra fibre will help you feel full and satisfied.
- Avoid Excess Cheese and Cream: Ask for less cheese on pizza or for sour cream to be omitted from Mexican dishes. Use healthier toppings like salsa or guacamole instead.
- Control Your Portions: Portion sizes are often too large. Consider sharing a main course or saving half for the next day. Serving your meal on a plate rather than eating from the container can help.
The Takeaway Mindset
Ultimately, the healthiest takeaway isn't just about the food itself, but also your approach to it. View takeaway as an occasional treat rather than a frequent meal replacement. When you do indulge, focus on balancing your choices, customising to your needs, and enjoying the food mindfully. For those truly committed to healthier options, many recipes for 'fakeaways' can replicate the flavour of your favourite meals with significantly better nutritional profiles.
For more specific nutritional data on fast food options, the Center for Science in the Public Interest provides useful insights.
Conclusion
While no takeaway is a perfect health food, making informed choices can turn an indulgent meal into a much healthier one. Vietnamese and Japanese cuisines often offer the best starting points, but with a few simple substitutions, you can improve nearly any meal. By opting for grilled over fried, packing in extra vegetables, and controlling your portion sizes, you can enjoy your takeaway without the guilt.
