Your Guide to Healthier Takeaway
Eating out, or ordering in, can be a major hurdle when you're trying to maintain a balanced diet. However, it's not about avoiding all takeaway entirely; it's about being strategic. By understanding the typical pitfalls and knowing what to look for, you can enjoy your favorite meals more mindfully. This guide will walk you through the essential steps, from pre-order preparation to making the right choices for specific cuisines.
Before You Order: The Proactive Approach
Success starts before you even open the delivery app. A little preparation can make a big difference in the nutritional quality of your meal.
- Check the Menu Online: Don't wait until you're starving to browse. Look up the menu online beforehand and identify the healthiest options. Many restaurants now list nutritional information, which can be a valuable tool.
- Hydrate First: Drink a large glass of water before you eat. This can help you feel fuller faster and prevent overeating.
- Prepare Your Sides: If possible, cook a healthy side dish at home to supplement your meal. For example, pair a takeaway main with a simple side salad or some steamed vegetables to increase your fiber intake.
- Think 'Customizable': Restaurants that offer customizable bowls, salads, or burritos are your best friends. This gives you complete control over the ingredients, allowing you to load up on vegetables and lean proteins while minimizing sauces and high-fat toppings.
Deciphering Menu Descriptions
Restaurant menus often use evocative language that can be a red flag for unhealthy cooking methods. Learning to read between the lines is a game-changer.
Words to watch out for:
- Crispy, Battered, Fried, Deep-fried: These all indicate that the food has been cooked in oil, adding significant calories and fat.
- Creamy, Cheesy, Saucy, Rich: These terms often point to dishes laden with heavy creams, cheese, and high-fat sauces.
- Stuffed, Loaded: This usually means extra cheese, meat, or other fillings that boost the calorie count.
Words to embrace:
- Steamed, Grilled, Baked, Roasted: These are cooking methods that use little to no added fat.
- Fresh, Garden, Broiled: Indicates fresher, healthier ingredients.
- With Sauce on the Side: This allows you to control exactly how much sauce you add to your meal.
Healthier Choices by Cuisine
Every cuisine has its healthier options. Here’s how to navigate a few popular ones:
Asian Cuisine
- Choose Steamed over Fried: Opt for steamed dumplings, spring rolls, or rice instead of their fried counterparts.
- Mind the Sauce: Teriyaki, sweet and sour, and satay sauces are often high in sugar and sodium. Ask for sauce on the side or choose a light, soy-based sauce.
- Load Up on Veggies: Order extra vegetables in stir-fries and curries.
- Watch the Rice: Choose brown rice over white rice for more fiber and nutrients.
Italian & Pizza
- Go for Thin Crust: A thin-crust pizza has fewer carbs and calories than a thick or stuffed crust.
- Prioritize Veggies: Load up on vegetable toppings like peppers, onions, mushrooms, and spinach. Avoid extra cheese or processed meats like pepperoni and sausage.
- Lean Towards Tomato-Based Sauces: Choose marinara or other tomato-based sauces over creamy white sauces like alfredo.
- Consider Pasta Alternatives: Many places now offer whole-wheat pasta or gluten-free options. A simple pasta with fresh vegetables and olive oil is a much better choice than a meat-and-cheese-heavy dish.
Mexican Food
- Build a Bowl: Instead of a burrito, choose a burrito bowl with a base of lettuce or brown rice. Skip the cheese and sour cream and double up on fresh salsa, beans, and guacamole.
- Opt for Grilled: Choose grilled chicken or steak over fried options. Ask for soft tortillas over hard shells.
- Request Extra Veggies: Ask for extra peppers and onions in your fajitas or tacos.
- Mind the Chips: Skip the free chips and salsa, which can add hundreds of empty calories before your meal even arrives.
The Healthier Swap Comparison
Making simple ingredient swaps can dramatically improve the nutritional profile of your meal. Here is a quick table to guide your decisions:
| High-Calorie Option | Healthier Swap | Benefits of the Swap |
|---|---|---|
| Cream-based sauces (alfredo) | Tomato-based sauce (marinara) | Lower in saturated fat and calories |
| Deep-fried spring rolls | Steamed dumplings or spring rolls | Significantly less fat and fewer calories |
| White rice | Brown rice | Higher in fiber, more sustained energy |
| Sour cream | Fresh salsa or guacamole | Less saturated fat, more nutrients |
| Croutons on salad | Nuts or seeds | Adds healthy fats and protein, fewer simple carbs |
| Thick-crust pizza | Thin-crust pizza | Fewer carbs, less dense |
| French fries | Side salad or steamed vegetables | More vitamins and fiber, less fried oil |
Mindful Eating and Portion Control
Even with a healthier meal, portion control is key. Restaurant portions are often much larger than a standard serving size.
- Box Half of It: When your meal arrives, immediately ask for a to-go box and pack up half of it for another meal. This prevents you from mindlessly overeating.
- Use Smaller Plates: If you’re eating at home, transfer your food to a smaller plate. This can trick your brain into thinking you have a larger portion.
- Eat Slowly: Savor each bite. Eating slowly allows your brain to register when you are full, preventing you from overconsuming.
Putting It All Together
By being proactive, knowledgeable, and mindful, you can effectively manage how you order healthier takeaway. The process isn't about restriction but about informed, sensible choices that allow you to enjoy your food without compromising your health goals. Remember, it's the small, consistent decisions that lead to big results over time. Start applying these tips today and see how much better your next takeaway meal can be. For more nutritional information, you can always check out the USDA FoodData Central website to better understand the composition of various foods.
