Navigating DoorDash Filters for Healthy Choices
One of the most powerful tools for finding healthy options is built right into the DoorDash app. The top of the app features various cuisine filters, which can significantly narrow your search.
- The 'Healthy' Filter: Use this to find restaurants that prioritize plant-forward dishes, lean proteins, and overall nutritious meals like salads, bowls, and wraps.
- The 'Vegan' Filter: This filter is not just for vegans; it's a great way to discover plant-based options that are often lighter and lower in saturated fats.
- The 'Healthy Enough' Carousel: Look for this curated collection of restaurants, often selected by DoorDash's in-house team of registered dietitians, which offers nutritious options from a variety of cuisines.
- Search for Specific Items: If you have something in mind, like 'grilled salmon' or 'quinoa bowl,' use the search bar. This can yield results from restaurants not explicitly tagged as 'healthy.'
Making Smarter Menu Choices
Once you've selected a restaurant, the real work begins. The key is to look for specific keywords and avoid common pitfalls.
- Choose Grilled Over Fried: Opt for grilled, baked, steamed, or roasted preparations instead of fried or breaded items. A grilled chicken sandwich is almost always a better choice than a fried one.
- Deconstruct Your Order: Pay close attention to ingredients. A salad might sound healthy, but toppings like bacon bits, fried noodles, and creamy dressings can quickly negate the benefits. Similarly, a burrito bowl can be loaded with cheese and sour cream.
- Identify Lean Proteins: Look for lean protein sources such as grilled chicken breast, fish, shrimp, tofu, and beans.
- Embrace Whole Grains and Veggies: Seek out whole grains like brown rice or quinoa. Don't be shy about loading up on vegetables. Many places, like poke bowl spots and Mediterranean grills, allow you to add extra veggies.
Customizing Your Meal for Better Nutrition
Customization is your secret weapon. Most restaurants on DoorDash offer extensive options for modifying your order. You can use the 'Add Special Instructions' box for specific requests.
- Sauce and Dressing on the Side: This is a crucial step. Creamy dressings and sauces can hide a surprising amount of calories, sugar, and sodium. Getting them on the side gives you control over how much you add.
- Request Substitutions: Swap less healthy sides for vegetables. For example, trade french fries for a side salad or steamed broccoli.
- Ask for Light Preparation: Request that your food be cooked with minimal oil or salt. This simple instruction can significantly reduce the overall calorie and sodium content.
- Cut the Cheese and Cream: For bowls and Mexican-inspired dishes, ask for no cheese or sour cream, or to have it added sparingly. Substitute with healthier fats like avocado or guacamole.
Portion Control and Mindful Eating
Restaurant portions are notoriously oversized, often containing two or three servings in a single container. Controlling your intake is essential for maintaining a healthy diet.
- Plate It Up: Instead of eating straight from the takeout container, transfer your meal to a standard-sized plate. This helps you visualize a normal portion size.
- Practice the 'Half-and-Save' Method: When your order arrives, immediately portion half of it into a separate container for a future meal. This prevents overeating and provides you with a healthy lunch for the next day.
- Order a Smaller Size: When available, opt for a smaller portion size, like an appetizer as an entree or ordering from the kids' menu.
Comparison Table: Smart vs. Common Ordering
| Feature | Smart Healthy Order | Common Unhealthy Order |
|---|---|---|
| Protein | Grilled chicken breast | Fried chicken tenders |
| Grain | Brown rice or quinoa | White rice |
| Fats | Avocado, light oil-based dressing | Cheese, sour cream, creamy dressing |
| Vegetables | Extra steamed or raw veggies | Limited or fried vegetables |
| Cooking Style | Grilled, baked, steamed | Deep-fried, sauteed in heavy oil |
| Customization | Sauces on the side | Sauce and toppings mixed in |
Harnessing Cuisines for Health
Certain cuisines are naturally more conducive to healthy eating. Lean into these options to make your DoorDash experience simpler.
- Mediterranean: This cuisine is known for fresh vegetables, lean proteins like grilled chicken and fish, and healthy fats from olive oil and hummus. Look for customizable bowls with quinoa or lentils.
- Poke Bowls: These provide a great source of lean protein from fresh fish and are packed with fresh vegetables. Choose brown rice over white for extra fiber, and be mindful of sauces.
- Japanese: Beyond fried tempura, traditional Japanese fare offers healthy options like fresh sushi, sashimi, and miso soup.
- Mexican (Bowls): Skip the giant burritos and opt for a bowl with grilled chicken or fish, brown rice, black beans, fajita veggies, and fresh pico de gallo. Go light on cheese and sour cream.
- Thai: Many Thai restaurants offer healthy stir-fries and curries. Choose dishes with lean protein and plenty of vegetables. Opt for lighter sauces and avoid excess sugar.
Conclusion
Ordering on DoorDash doesn't have to sabotage your health goals. By actively using the app's filters, practicing mindful customization, and controlling your portion sizes, you can consistently make nutritious choices. Planning your meal ahead, especially during busy times, helps prevent last-minute, less-healthy decisions. The abundance of options means you can always find a healthy meal, whether it’s a customized bowl from a national chain or a grilled dish from a local cafe. Your journey to eating well, even on the go, starts with informed choices and taking control of your order. You can find more helpful advice directly from the platform on the DoorDash Blog.
