What are Healthy Take Away Options? A Guide to Smarter Ordering

January 1, 2026 •

4 min read

According to a 2024 study, many restaurant meals, even without drinks or appetizers, can contain more calories than an average adult needs in a full day. Navigating menus to find genuinely nourishing takeout can feel impossible, but with the right knowledge, it is far easier than you think. This guide provides actionable tips and specific meal ideas to help you make healthier choices when ordering your next meal.

Quick Summary

This article explores the best strategies for selecting healthier takeout from a variety of cuisines, including sushi, Mexican, Indian, and Chinese. It details how to spot nutritious menu items, customize your order, and avoid common pitfalls like excess sodium, sugar, and fat. Learn to make balanced and satisfying choices that align with your health and wellness goals.

Key Points

Prioritize Cooking Methods: Choose grilled, steamed, roasted, or baked options over anything fried, battered, or creamy to reduce unhealthy fats and calories.
Choose Lean Proteins: Opt for lean meats like chicken breast and fish, or plant-based proteins such as lentils, chickpeas, and tofu.
Maximize Vegetables: Load up your meal with extra vegetables and salads. This boosts fiber content, helping you feel fuller longer and providing essential nutrients.
Request Sauces on the Side: Ask for sauces and dressings on the side to control added fats, sugars, and sodium, which can add significant calories.
Make Smart Substitutions: Replace refined carbohydrates like white rice or noodles with whole grains, salads, or steamed veggies.
Consider Fast-Casual Bowls: Build your own healthy meal at fast-casual restaurants by starting with a green or whole-grain base and adding lean protein and plenty of vegetables.
Control Portion Sizes: Be mindful that restaurant portions are often oversized. Consider saving half your meal for later to manage calorie intake.
Avoid Sugary Drinks: Skip sodas and juices, and instead choose water or unsweetened beverages to eliminate empty calories.

Navigating the Takeaway Menu for Healthier Choices

Opting for a convenient takeaway meal doesn't have to sabotage your health goals. The key lies in knowing what to look for and what to avoid. While many traditional takeaway dishes are high in fat, sugar, and salt, most cuisines offer inherently healthier alternatives if you know where to find them. The first step is to focus on cooking methods and key ingredients. Look for dishes that are grilled, steamed, or baked rather than fried, crispy, or breaded. Similarly, prioritizing lean proteins like chicken breast, fish, or plant-based options like tofu and lentils can make a significant difference.

Japanese and Thai: Fresh Flavors, Healthy Foundations

Japanese and Thai cuisines are often celebrated for their healthy options, but it's important to choose wisely. For Japanese, sushi is a popular choice, particularly rolls with oily fish like salmon, which provide beneficial omega-3 fatty acids. To minimize your sugar intake, don't overdo the sushi rice. Sashimi, which is just fresh fish, is an even leaner option. Miso soup is another excellent starter, offering flavor and nutrients without heavy calories. Be mindful of high-sodium soy sauce and opt for steamed edamame. For Thai food, stick to vegetable-heavy stir-fries like Pad Pak (mixed vegetables) or lean protein dishes, like Pad King with chicken, fish, or tofu. Avoid creamy curries, which are often loaded with saturated fat from coconut milk, and be sparing with sauces, many of which contain hidden sugars. Summer rolls are a far healthier appetizer than deep-fried spring rolls.

Indian Cuisine: Mastering the Masala

Indian food can be a nutrient-dense and satisfying option, provided you steer clear of high-calorie, creamy dishes. Tandoori-style dishes, like Tandoori Chicken, are a fantastic lean protein choice, as they are grilled in a clay oven with spices and yogurt. Vegetable and lentil-based curries, such as Chana Masala (chickpea) or Rajma (kidney bean), are rich in plant-based protein and fiber. When choosing a main, opt for tomato-based sauces over creamy, buttery ones like Tikka Masala or Korma. Ask for Roti or Chapati, which are typically made from whole wheat flour, instead of rich naan bread.

Mexican and Fast-Casual Bowls: Customize for Health

Fast-casual concepts like Chipotle, alongside classic Mexican restaurants, offer immense customization, putting you in control of the healthiness of your meal. The key is to build your own bowl or soft tacos. Start with a base of lettuce, skip the refined-flour burrito tortilla, or opt for a whole-grain base. Pile on the veggies, including peppers, onions, and salsa. Choose lean protein like grilled chicken, fish, or plant-based options such as beans or falafel. Go light on high-fat toppings like cheese and sour cream. Guacamole is a healthy fat source, but remember it is still high in calories.

The Importance of Sides and Sauces

Your side dishes and sauces can significantly impact the overall health of your takeaway meal. Many takeaways serve meals loaded with refined carbs and fatty condiments. Ask for sauces and dressings on the side and use them sparingly to control fat, sugar, and sodium intake. Whenever possible, swap out fries for a side salad, steamed vegetables, or a baked potato. Drinking water or unsweetened tea instead of sugary sodas or juices can also save hundreds of calories.

Comparison of Takeaway Options


Cuisine	Healthier Choice	Less Healthy Option to Limit	Key Nutritional Benefit
Japanese	Sashimi, Edamame, Miso Soup	Tempura, Katsu, Sushi with high-sugar sauces	Omega-3s, Lean Protein
Thai	Chicken Satay, Green Papaya Salad, Veggie Stir-fry	Creamy Curries (e.g., Red, Panang), Pad Thai	Veggie-packed, Lean Protein
Indian	Tandoori Chicken, Dal, Vegetable-based Curry	Butter Chicken, Korma, Naan Bread	Fiber, Plant-based Protein
Chinese	Steamed Fish, Chicken with Broccoli, Vegetable Stir-fry	Sweet & Sour Anything, Prawn Crackers, Fried Rice	Lean Protein, Nutrient-Dense Veggies
Mexican	Chicken Fajita Bowl (no tortilla), Veggie Tacos with Salsa	Large Burrito, Nachos with Cheese and Sour Cream	Fiber, Lean Protein

Conclusion

Making healthy choices when eating takeaway is about empowering yourself with information. By understanding which preparation methods and ingredients to prioritize, you can enjoy delicious, satisfying meals without compromising your health. Remember to customize your order, control your portion sizes, and be mindful of calorie-dense sauces and sides. The next time you order, put these tips into practice and discover how easy it is to make a truly healthy takeaway option a reality. A mindful approach is the most effective ingredient for a healthier meal.

Ask for Smarter Takeaway

Don't be afraid to ask restaurants for modifications. Many establishments are happy to accommodate requests such as replacing a side of fries with a side salad, having sauces on the side, or opting for grilled instead of fried protein. If the menu doesn't explicitly state options for customization, a simple request can lead to a healthier, more balanced meal.

Portion Control and Planning

Restaurant portions are notoriously large, and research indicates that most people tend to eat what's served to them. To combat this, consider planning ahead. Look at menus online to make a smart choice before you're too hungry to resist temptation. Another effective strategy is to save half of your meal for another time as soon as you receive it, which can help control your calorie intake.

A Quick Check Before You Order

Finally, before you place your order, do a quick mental check. Does the meal include a variety of colors from vegetables? Is there a source of lean protein? Have you opted for a healthier side and drink? By asking these simple questions, you can ensure that your meal is both delicious and genuinely nourishing.

Center for Science in the Public Interest: How to order a healthy takeout meal from any restaurant

Frequently Asked Questions

The healthiest Chinese takeaway options are typically vegetable-heavy stir-fries with steamed rice. Look for dishes like chicken with broccoli, steamed fish with ginger, or Buddha's delight, and avoid anything fried, crispy, or covered in sweet and sour sauce.

Yes, some Indian curries can be healthy options. Prioritize tomato-based curries, lentil dishes (dal), and grilled tandoori meats. Avoid creamy, coconut milk, or buttery curries like Korma or Butter Chicken, which are very high in saturated fat.

Order a thin-crust pizza with plenty of vegetable toppings and minimal cheese. A simple vegetarian or chicken pizza is a much better choice than a meat-lovers or stuffed-crust pizza.

Yes, sushi can be a very healthy option, especially rolls with oily fish like salmon or mackerel, which are high in omega-3s. Sashimi is an even leaner choice. Just be mindful of large amounts of white rice and high-sodium soy sauce.

To reduce sodium, ask for sauces and dressings on the side, limit salty toppings like olives or processed meats, and choose salads with leaner proteins. Pairing your meal with potassium-rich vegetables can also help counteract sodium's effects.

Instead of fries, ask for a side salad, steamed vegetables, or a baked potato. Many restaurants will accommodate this simple request for a much healthier and more filling meal.

Choose a shish kebab with grilled chicken or lean meat served in a pita with plenty of salad and a yogurt-based dressing. This is a much healthier alternative to a greasy doner kebab.