Is there such a thing as a healthy takeaway? The surprising truth about takeout

According to a World Health Organization report, unhealthy diets and a lack of physical activity are leading global health risks, with takeaway often contributing significantly to high intakes of fat, salt, and sugar. Yet, is there such a thing as a healthy takeaway, or are we always compromising our health for convenience?

Quick Summary

It is absolutely possible to make healthier choices when ordering takeout. By understanding common pitfalls, choosing mindful menu options, and making simple swaps, you can enjoy takeaway while sticking to your health and fitness goals.

Key Points

• Smart Swaps: Choose grilled, steamed, or roasted options instead of fried or battered items to cut down on saturated fats.

• Portion Control: Request sauces and dressings on the side and save half of a large meal for later to manage portion sizes effectively.

• Load Up on Veggies: Request extra vegetables or a side salad with your takeaway to boost fiber, vitamins, and minerals.

• Go Lean on Protein: Opt for lean protein sources like chicken breast, fish, or plant-based proteins instead of fatty meats or processed options.

• Choose Wisely: Some cuisines, like Japanese and Vietnamese, offer naturally healthier options, while others require more careful selection.

• Beware of Hidden Salt: Many sauces and processed takeaway items are high in sodium. Ask for less or choose low-sodium options.

Navigating the Nutritional Minefield

Most popular takeaways are calorie-dense and loaded with saturated fat, sugar, and sodium, which can contribute to weight gain and chronic disease. The average fast food meal contains around 836 calories, and many people underestimate the intake. However, with a little knowledge and preparation, you can sidestep the typical pitfalls and find genuinely healthy options. The key lies in understanding which cooking methods, ingredients, and cuisines are generally better and knowing how to customize your order to suit your dietary needs.

The Common Traps of Takeaway

Before we dive into the healthy options, it's crucial to understand what makes many takeaways so unhealthy. Being aware of these traps allows you to make conscious choices.

• Deep-frying and battering: The most common and impactful trap is the cooking method. Fried foods absorb vast amounts of oil, drastically increasing the fat and calorie content. Look for keywords like 'crispy', 'tempura', or 'battered' as red flags.
• Creamy and sugary sauces: Many dishes rely on heavy, cream-based sauces or sweet glazes for flavor. Indian kormas and Thai curries often feature coconut milk, which is high in saturated fat. Asian sweet and sour or teriyaki sauces are also packed with hidden sugar and sodium.
• Excessive salt: Restaurant food is notoriously high in sodium. This is used to enhance flavor and preserve food, but excessive salt intake can raise blood pressure and increase the risk of heart disease. Be wary of soy sauce, salty meats, and condiments.
• Large portion sizes: A significant issue with many takeaways is the sheer volume of food. Supersizing a meal or ordering extra sides can easily double your caloric intake without you realizing it. Serving half and saving the rest for a later meal is a simple strategy.
• Refined grains and toppings: From cheesy stuffed crust pizzas to fried rice, many takeaways use refined grains and calorie-dense toppings. These provide little nutritional value and can cause blood sugar spikes.

Healthier Choices by Cuisine

Here is a breakdown of how to choose healthier options from some of the most popular takeaway cuisines:

Indian

• Opt for tomato or yogurt-based curries like jalfrezi or tandoori chicken over creamy options like korma or masala.
• Choose grilled meat like chicken tikka or tandoori over deep-fried starters such as samosas.
• Prioritize vegetable-packed dishes like dhal or saag aloo.
• Choose plain rice or a chapati instead of pilau rice or naan bread.

Chinese

• Stick to stir-fries with lean protein (chicken, prawns) and plenty of vegetables.
• Avoid anything labelled 'crispy' or 'battered'.
• Order steamed dumplings instead of fried wontons or spring rolls.
• Choose steamed rice over egg-fried rice.

Thai

• Favour soups or salads like Tom Yum soup or a Thai beef salad.
• Go for stir-fries with chicken, tofu, or prawns and ask for extra vegetables.
• Limit high-fat curries made with coconut milk. A jungle curry is a better option as it does not contain coconut milk.

Japanese and Vietnamese

• Sushi and sashimi are excellent choices, rich in lean protein and omega-3s. Choose options with brown rice if available.
• Rice paper rolls are a light, vegetable-packed option.
• Noodle soups like pho are a great choice, rich in flavour from broths and fresh herbs.
• Teriyaki or teppanyaki dishes are generally healthier than fried options like tempura.

Mexican

• Opt for burrito bowls or salads with lean meat, beans, salsa, and guacamole.
• Avoid large servings of chips, cheese, and sour cream.
• Choose grilled fish tacos over heavily processed items.

Healthy Takeaway Comparison Table

Cuisine	Unhealthy Option	Healthy Swap	Why it's a Better Choice
Indian	Creamy Chicken Korma with Naan	Tandoori Chicken with Dhal and Plain Rice	Less saturated fat from cream, more protein from dhal, less salt and carbs from plain rice/grilled chicken.
Chinese	Crispy Chilli Beef with Egg-Fried Rice	Chicken or Prawn Stir-fry with Steamed Rice	Avoids deep-frying and excessive oil; increases vegetable content and reduces salt.
Pizza	Meat Feast with Stuffed Crust	Thin Crust Veggie Pizza with Light Cheese	Significantly reduces saturated fat and sodium, while increasing fiber and vitamins from vegetables.
Burgers	Double Cheeseburger with Fries and Mayo	Single Grilled Chicken Burger with Salad Side	Less saturated fat and calories from smaller portion, grilled chicken, and fresh veggies instead of fried potatoes.
Mexican	Beef Nachos with Cheese and Sour Cream	Naked Burrito Bowl with Black Beans, Salsa, and Guacamole	Cuts deep-fried chips, excessive cheese, and fat, while boosting fiber and nutrients from vegetables.

Actionable Tips for Healthier Takeaway

Here is a list of practical steps to make your next takeaway a healthier one:

• Check online menus in advance: Many chains provide nutritional information. Review it before ordering to make an informed choice.
• Ask for sauces on the side: This gives you control over how much sauce (and thus how much sugar, fat, and sodium) you add to your meal.
• Choose grilled, steamed, or baked: Always opt for these healthier cooking methods over fried or battered dishes.
• Prioritise vegetables: Ask for extra vegetables or a side salad to boost fiber and nutrients. This will also help you feel fuller for longer.
• Go for smaller portion sizes: Many takeaway meals are oversized. Consider ordering a small size, sharing with a friend, or saving half for later.
• Swap refined grains for whole grains: Choose brown rice over white rice where possible to increase your fiber intake.
• Rethink your drink: Swap sugary sodas and fruit juices for water, unsweetened tea, or a low-calorie alternative.
• Order a healthy starter: Instead of oily spring rolls, opt for steamed dumplings, a clear soup, or satay chicken skewers with the sauce on the side.

Conclusion

It is clear that the notion of a healthy takeaway is not a myth, but a reality dependent on the choices we make. While many traditional takeaway options are high in fat, sugar, and salt, most cuisines offer inherently healthier alternatives. By prioritising lean protein, abundant vegetables, and non-fried cooking methods, you can enjoy the convenience and flavour of takeaway without sacrificing your health. With a mindful approach to ordering and a focus on customization, you can ensure that your takeout experience is both satisfying and nutritious. For further information on healthy eating guidelines, consider exploring authoritative resources like the World Health Organization WHO on Healthy Diet.

Frequently Asked Questions

Can you eat takeaway and still lose weight?

Yes, you can. Weight loss depends on maintaining a calorie deficit over time. By choosing healthier, lower-calorie takeaway options, controlling portion sizes, and balancing your diet across the rest of the week, you can include occasional takeaways in your weight loss plan.

Which cuisine is the healthiest for takeaway?

Cuisines like Japanese and Vietnamese are often considered among the healthiest because they naturally incorporate fresh vegetables, lean proteins, and simple, flavourful broths. The Mediterranean diet, with its focus on fish and vegetables, also offers many healthy takeaway options.

How can I make an Indian takeaway healthier?

Opt for tomato-based curries like rogan josh instead of creamy ones like korma. Choose grilled options like tandoori chicken over fried starters, and pick dhal or a vegetable dish as a side. Choose plain rice or chapati over pilau rice or naan bread.

Are all salads healthy when ordered from a takeaway?

Not necessarily. Many takeaway salads can be surprisingly high in calories, fat, and sodium due to heavy, creamy dressings, cheese, and fried toppings like croutons or crispy chicken. Always ask for dressing on the side and choose grilled protein.

How can I control my portion size with takeaway food?

A simple trick is to eat your meal from a plate rather than the container it came in. Consider splitting a large meal and saving half for later. You can also order a healthier side dish like extra vegetables to make a smaller portion more filling.

What should I look for on a menu to find a healthy option?

Look for words like 'grilled,' 'steamed,' 'baked,' 'roasted,' or 'broiled' to identify healthier cooking methods. Seek out dishes with lots of vegetables or lean proteins like chicken breast, fish, or tofu. Avoid items with 'fried,' 'crispy,' 'battered,' or 'creamy' in the description.

Is a vegetarian takeaway always a healthy choice?

A vegetarian option isn't automatically healthy. For example, a deep-fried vegetable tempura or a creamy, cheese-heavy pasta dish can be high in calories and unhealthy fats. The cooking method and ingredients matter, regardless of whether meat is included.