The Takeout Trap: Why We Think It's Unhealthy
The perception that all takeout is bad for you stems from several factors. Historically, takeout has been synonymous with greasy fast food, fried dishes, and oversized portions. These meals are often packed with saturated fat, sodium, and refined carbohydrates, while lacking in essential nutrients like fiber, vitamins, and minerals. Moreover, the convenience of takeout can lead to a reliance on pre-prepared meals, diminishing our control over ingredients and preparation methods. The average takeout entree can contain over 1,300 calories, far exceeding the needs of most individuals for a single meal. However, this generalization overlooks a crucial fact: the vast diversity of cuisines and restaurant options available today.
Mindful Choices Versus Mindless Consumption
The real issue with takeout often isn't the food itself, but how we consume it. Mindless eating straight from the container, for instance, makes it easy to lose track of how much you're consuming. Studies show that people consume more when eating from larger packages. Similarly, the high salt, sugar, and fat content in some takeout can stimulate our brain's reward centers, making it hard to stop eating. The good news is that we can reclaim control by practicing mindful eating habits, even with takeout.
Making Healthier Takeout Choices: A Guide by Cuisine
Not all cuisines are created equal when it comes to nutritional value. Here’s a breakdown of how to make healthier selections from different types of restaurants:
- Chinese: Opt for steamed vegetable dishes, chicken with broccoli, or moo goo gai pan. Request sauces on the side to control sodium, and choose steamed rice instead of fried. Avoid deep-fried items like spring rolls and sweet and sour pork.
- Thai: Look for stir-fried dishes made with plenty of vegetables and lean protein like chicken or shrimp. Skip creamy, coconut milk-based curries which can be high in saturated fat. A clear broth soup like Tom Yum is another excellent, low-calorie choice.
- Indian: Prioritize lentil-based dishes (dal) or chickpea curries (chana masala) with a tomato base instead of cream. Tandoori chicken is a healthier, grilled option. Instead of naan, pair your meal with plain rice.
- Mexican: Choose dishes featuring grilled chicken or fish, such as fajitas or tacos with corn tortillas. Load up on salsa, lettuce, and pico de gallo. Avoid fried shells, excessive cheese, and sour cream. A burrito bowl with brown rice and beans is a great option if you skip the high-calorie tortilla.
The Health-Conscious Takeout Order: A Comparison
| Feature | Potentially Unhealthy Takeout | Healthier Takeout Alternative |
|---|---|---|
| Dish | Pepperoni pizza with extra cheese | Thin-crust veggie pizza with light cheese |
| Cooking Method | Deep-fried spring rolls | Steamed vegetable dumplings |
| Protein | Crispy fried chicken | Grilled chicken skewers (satay) |
| Sauce | Cream-based curry | Tomato-based or ginger stir-fry sauce |
| Side | French fries or fried rice | Side salad with dressing on the side or steamed rice |
| Portion | Large combo meal with sugary drink | Single entree and water |
Practical Strategies for Making Takeout Healthier
Even with the most indulgent-sounding options, you can make smart modifications to improve a takeout meal's nutritional profile:
- Prioritize vegetables. Request extra vegetables in your stir-fry, on your pizza, or with your sandwich. The added fiber will help you feel full and satisfied.
- Control the sauce. Many sauces and dressings are loaded with sugar, sodium, and fat. Asking for them on the side gives you full control over how much you add.
- Limit fried options. Choose baked, grilled, roasted, or steamed food instead of anything deep-fried. This dramatically reduces your intake of unhealthy trans fats and calories.
- Practice portion control. Most restaurant portions are significantly larger than a single serving. A simple strategy is to serve half your meal onto a plate and immediately save the rest for later. Alternatively, order an appetizer-sized portion for your main meal.
- Hydrate wisely. Swap sugary sodas and juices for water, unsweetened iced tea, or sparkling water. This simple switch can save you hundreds of empty calories.
- Consult nutritional information. Many chain restaurants now provide nutritional details online. Reviewing these facts before you order can help you make an informed decision.
Conclusion: Takeout Can Be Part of a Healthy Lifestyle
To answer the question, is takeout always unhealthy? No, it isn't. Takeout's reputation for being uniformly unhealthy is largely a myth. While many takeout options are indeed high in calories and unhealthy fats, this is more a reflection of specific choices than an inherent flaw in the concept itself. With a strategic approach, a mindful attitude, and some simple requests, takeout can be a convenient and satisfying part of a balanced diet. By making deliberate, informed decisions about what you order and how you eat it, you can enjoy the variety and convenience of takeout without sacrificing your health goals. Remember, balance and moderation are key to a sustainable and healthy lifestyle.
Key Takeaways
- Takeout isn't inherently unhealthy: It's the choices within the category that determine its health impact, not the act of ordering in itself.
- Choose wisely by cuisine: Know the healthier options within different types of restaurants, such as steamed over fried, and tomato-based over cream-based sauces.
- Control portion sizes: Restaurant meals are often oversized; serving half and saving the rest prevents overconsumption.
- Opt for baked, grilled, or steamed: These cooking methods significantly reduce unhealthy fats compared to deep-frying.
- Request sauces on the side: This puts you in control of how much salt, sugar, and fat you add to your meal.
- Prioritize vegetables: Adding extra vegetables increases fiber, which enhances satiety and nutritional value.
FAQs
1. Can you eat takeout and still lose weight? Yes, absolutely. Weight loss is about creating a calorie deficit over time. By making healthier choices, controlling portion sizes, and balancing takeout with other nutritious meals, you can still lose or maintain weight effectively.
2. What is the single most important thing to do to make takeout healthier? Controlling your portion size is arguably the most impactful change. As most restaurant portions are excessively large, simply splitting your meal into two servings (one for now, one for later) can dramatically reduce the calories consumed in a single sitting.
3. Are all Asian takeouts unhealthy due to high sodium? Not at all. While some Asian dishes, especially those with heavy sauces, can be high in sodium, many healthy options exist. Steamed vegetable dishes, clear soups like Tom Yum, and grilled skewers are often lower in sodium. Requesting sauce on the side helps manage sodium intake.
4. What about healthy-sounding options like a salad? A restaurant salad can be surprisingly unhealthy. Toppings like crispy fried chicken, bacon, croutons, and creamy dressings can turn a salad into a calorie and fat bomb. To keep it healthy, choose lean protein, load up on fresh vegetables, and ask for a vinaigrette or dressing on the side.
5. Should I avoid takeout completely if I'm trying to be healthy? No, avoiding takeout entirely is often unsustainable. The key is balance and moderation. By learning how to choose and modify your orders, you can make takeout an occasional, enjoyable part of a healthy lifestyle without feeling deprived or restricted.
6. Is it better to order from a large chain restaurant or a smaller, independent one? Chain restaurants often provide nutritional information, which can make it easier to track calories and make informed choices. Independent restaurants may offer fresher, less processed ingredients, but nutritional information is less likely to be available. Researching the menu and asking questions at smaller restaurants is key.
7. What is the healthiest type of cuisine for takeout? While many cuisines offer healthy options, Vietnamese and certain types of Japanese and Mediterranean food are often celebrated for their fresh, lean, and vegetable-heavy dishes. Options like spring rolls (not fried), sashimi, and grilled kebabs with plenty of vegetables are great choices.
