Making Smarter Takeaway Choices
When a busy schedule leaves no time for cooking, grabbing a takeaway seems like the only option. However, traditional fast food is often high in calories, unhealthy fats, sugar, and sodium. The good news is that with a little knowledge, you can still enjoy a convenient meal without derailing your diet. The key is to know where to look and how to customize your order to maximize nutritional value.
Healthier Options by Cuisine
Many popular international cuisines offer inherently healthier options than standard fast food. Here's a look at some of the best choices:
Japanese Cuisine Japanese food is often a winner due to its emphasis on fresh, simple ingredients.
- Sushi and Sashimi: Opt for salmon or tuna sashimi for omega-3 fatty acids. If choosing sushi rolls, look for brown rice options and focus on vegetable or lean fish fillings.
- Miso Soup and Edamame: These are excellent, low-calorie, and protein-rich appetizers.
- Teriyaki: Opt for grilled chicken or fish teriyaki with a side of steamed vegetables and plain rice, rather than fried versions.
- Avoid: Tempura, which is deep-fried, and excessive soy sauce, which is high in sodium.
Indian Cuisine Indian takeaways can be a minefield of creamy, calorie-dense sauces, but healthy alternatives exist.
- Tandoori and Madras: Choose grilled tandoori chicken or fish. For curries, stick to tomato-based sauces like madras instead of creamy korma or masala.
- Vegetable Dishes: Lentil dishes (dal) and chickpea curries (chana masala) are fantastic, protein-rich choices.
- Plain Rice and Chapatti: Swap out pilau rice and naan bread for plain steamed rice or whole wheat chapatti.
- Avoid: Creamy sauces, buttery naan, and deep-fried starters like pakoras and bhajis.
Vietnamese Cuisine Vietnamese food is a standout for its use of fresh herbs, lean protein, and lighter cooking methods.
- Pho (Noodle Soup): This aromatic soup with broth, rice noodles, lean meat, and fresh herbs is a hydrating and nutritious choice.
- Rice Paper Rolls: These fresh, non-fried rolls are packed with vegetables and lean protein. Just go easy on the dipping sauce.
- Salads: Vietnamese salads, like a beef salad with lemongrass, are vibrant, flavorful, and low in calories.
Chinese Cuisine Steaming and stir-frying are healthier Chinese cooking methods, so focus on these options.
- Stir-fry with Vegetables: Order a stir-fried dish with plenty of vegetables and your choice of lean protein like chicken, fish, or tofu.
- Steamed Dishes: Steamed fish or steamed dumplings are excellent choices. Request plain steamed rice instead of egg fried rice.
- Avoid: Sweet and sour dishes, prawn toast, spring rolls, and battered pork balls, all of which are deep-fried.
Comparison of Common Takeaway Choices
| Cuisine Type | Healthier Option | Less Healthy Alternative | Reason |
|---|---|---|---|
| Indian | Tandoori Chicken, Dal | Butter Chicken, Naan Bread | Tandoori is grilled; Dal is lentil-based. Creamy curries and naan are high in fat and simple carbs. |
| Chinese | Vegetable Stir-fry, Steamed Fish | Sweet & Sour Pork, Fried Rice | Stir-frying is lower fat than deep-frying. Fried rice contains extra oil. |
| Japanese | Sashimi, Brown Rice Sushi | Tempura, Katsu Curry | Sashimi and sushi are fresh, while tempura and katsu are fried. |
| Burgers | Plain Grilled Burger, Side Salad | Bacon Cheeseburger, Fries | Simple patties are lower in fat; fries add extra oil and salt. |
| Kebabs | Shish Kebab with Salad | Doner Kebab with Mayo | Shish kebabs use grilled, lean meat, unlike high-fat doner meat. |
General Tips for Making Healthier Takeaway Decisions
Even when your preferred option isn't on the 'healthy' list, small changes can make a big difference. Follow these tips to improve your nutritional intake when ordering out:
- Request Sauces on the Side: Creamy dressings and thick sauces can add hundreds of unnecessary calories. Ask for them on the side to control your portion.
- Load Up on Veggies: Ask for extra vegetables in your stir-fry, curry, or burger. Vegetables are rich in fibre and vitamins, helping you feel full and satisfied.
- Choose Grilled or Baked: Always opt for grilled, baked, or steamed dishes over deep-fried or battered ones. For instance, choose grilled fish instead of battered fish.
- Watch Your Portions: Takeaway portions are often oversized. Consider ordering an entree size, sharing a main with a friend, or saving half for lunch the next day.
- Skip Sugary Drinks and Extras: Avoid complimentary sugary drinks, prawn crackers, and other fried snacks. Choose water instead.
- Consider a Bowl: Many restaurants now offer 'build-your-own' bowls with bases like rice or quinoa, lean protein, and plenty of fresh vegetables.
- Don’t Be Afraid to Ask: Many places are happy to accommodate dietary requests. Ask for less oil, more vegetables, or alternatives like brown rice.
Conclusion
Choosing a healthy takeaway is not about restriction, but about making informed choices that support your nutrition goals. By understanding which cuisines and preparation methods are generally healthier and by implementing simple ordering strategies, you can enjoy the convenience of takeout without sacrificing your well-being. From grilled chicken in a vibrant salad to steamed fish with plenty of vegetables, the healthiest takeaway option is often the one that's minimally processed and rich in fresh ingredients.
For more in-depth nutritional information, consider consulting resources like Nutrition Australia, which provides excellent fact sheets on healthier eating out. With these tips, your next takeaway can be both delicious and nutritious.
