Navigating Low-Calorie Indian Takeaway Options
Indian cuisine is known for its rich and flavorful dishes, but it can also be laden with high-calorie cream-based sauces and fried foods. However, with a few simple adjustments, you can find satisfying and healthy alternatives. Focus on dishes that are grilled, tomato-based, or lentil-based. Grilled options like Tandoori Chicken or Paneer Tikka are marinated in yogurt and spices, then cooked in a clay oven, keeping them lean and full of flavor. Dry curries, such as Madras or Jalfrezi, use a tomato and spice base instead of cream, making them a much lighter choice. Lentil-based dishes like Dal Tadka or chickpea curry (Chana Masala) are packed with fiber and protein, which will keep you feeling full longer.
Instead of ordering naan bread or pilau rice, opt for plain boiled rice or roti. These swaps can save you a significant number of calories and fat. When it comes to starters, skip the fried samosas and onion bhajis and choose poppadoms, which are much lower in fat. A side of Cucumber Raita or a simple fresh salad can also add a refreshing, low-calorie element to your meal.
Making Smarter Choices with Chinese Takeaway
Similar to Indian food, many Chinese takeaway dishes are deep-fried or coated in sugary sauces. However, the cuisine also offers some fantastic low-calorie choices. Steamed dishes are your best friend here. Steamed dumplings, steamed fish, and simple stir-fries with plenty of vegetables are excellent, low-calorie choices. Ask for your stir-fry sauce on the side to control the amount you use. Dishes like Chop Suey or a simple vegetable stir-fry are often based on fresh ingredients with light seasoning.
Avoid deep-fried items like prawn crackers, spring rolls, and crispy shredded beef. Fried rice is also a calorie-dense option; instead, choose plain steamed rice. Soups, such as hot and sour soup or a wonton soup, can also be a filling and low-calorie starter. Many Thai-inspired items like Thai beef salad or clear noodle soups are also great low-calorie choices often found on Chinese takeaway menus.
The Healthier Kebab and Other Mediterranean Options
For many, the sight of a greasy doner kebab is the antithesis of a low-calorie meal. However, a chicken or shish kebab can be a much healthier choice when ordered correctly. A shish kebab, for instance, features grilled lean meat on a skewer, and a chicken kebab offers a lean protein option. Ask for plenty of salad and a yogurt-based sauce instead of a creamy or mayonnaise-based one. The bread choice also matters, with a wholemeal pita being a better option than a larger wrap or bread roll.
Other Mediterranean takeaways, such as Greek or Lebanese food, offer a host of low-calorie options. Look for grilled chicken or lamb skewers, tabbouleh, or falafel wraps loaded with fresh salad. A grilled chicken box with rice, beans, and salsa from a Mexican-inspired takeaway is another balanced and tasty option.
Low-Calorie Takeaway Comparison Table
| Cuisine | Low-Calorie Option | High-Calorie Alternative | Healthier Modification |
|---|---|---|---|
| Indian | Tandoori Chicken, Dal Tadka, Chana Masala | Chicken Korma, Lamb Rogan Josh, Naan Bread | Order grilled meats, choose tomato-based sauces, opt for roti or plain rice |
| Chinese | Steamed Dumplings, Vegetable Stir-Fry, Wonton Soup | Sweet & Sour Pork, Spring Rolls, Crispy Duck | Select steamed dishes, ask for sauce on the side, and choose plain steamed rice |
| Kebab/Greek | Chicken Shish Kebab, Lebanese Mixed Plate, Falafel Wrap | Doner Kebab, Extra-large portions, Creamy Mayo Sauce | Opt for grilled chicken, fill with extra salad, and use yogurt-based dressings |
| Sushi/Japanese | Sashimi, Edamame, Miso Soup, Lean Handrolls | Tempura (fried), Fried Chicken, High-sodium Sauces | Avoid fried tempura, limit high-sodium sauces like soy and teriyaki |
| Mexican | Grilled Chicken/Veggie Bowl, Burrito Bowl (no tortilla) | Burritos loaded with sour cream and cheese, Large nachos | Load up on fresh salsa and salad, use lean protein like chicken |
General Strategies for Choosing Low-Calorie Takeaway
Beyond specific cuisine choices, a few universal strategies can help you maintain a healthy diet while enjoying takeaway food. Firstly, portion size is crucial. Instead of eating directly from the container, serve a reasonable portion onto a plate. This helps with mindful eating and prevents overconsumption. You can save the rest for a later meal, getting more value for your money. Secondly, always choose boiled, steamed, or grilled options over fried, battered, or creamy ones. These cooking methods use less oil and fat, drastically reducing the calorie count. Thirdly, prioritize vegetables and salads. Ask for extra vegetables in your stir-fry or curry and get a side salad whenever possible. These additions add bulk, fiber, and nutrients without a significant calorie increase. Lastly, be mindful of sauces and extras. Sauces, especially mayonnaise-based or sugary ones, can add a lot of hidden calories. Ask for sauces on the side so you can control how much you add. Choosing water over sugary soft drinks is another simple change that makes a big difference.
Conclusion: Enjoy Takeaway Wisely
It is entirely possible to enjoy takeaway food while staying on track with your health and wellness goals. The key is to make informed and deliberate choices. By opting for grilled meats, tomato-based curries, steamed dishes, and vegetable-rich meals, you can cut down on excess calories, fat, and sugar. Remember to control portion sizes and be wary of high-calorie sauces and sides. The next time you're craving takeaway, use these tips to find a delicious and healthy meal that satisfies your cravings without the guilt. For more information on healthy eating, visit the official website of the British Nutrition Foundation.
Ordering a low-calorie takeaway does not mean sacrificing flavour. By understanding which dishes are naturally lighter and making smart substitutions, you can enjoy a convenient meal without compromising your dietary goals.
- Indian Takeaway: Opt for grilled tandoori dishes, lentil-based dal, or tomato-based curries like Madras and Jalfrezi instead of creamy alternatives like Korma.
- Chinese Takeaway: Prioritize steamed dishes, such as steamed dumplings, fish, or vegetable stir-fries, and avoid deep-fried foods and sugary sauces.
- Kebab and Mediterranean: Choose a chicken or shish kebab with plenty of salad and a yogurt-based sauce, and ask for lean grilled meats.
- Sushi and Japanese: Stick to sashimi, edamame, and handrolls, while limiting high-sodium sauces and fried items like tempura.
- Mexican Bowls: Build a healthy Mexican takeaway by choosing grilled lean protein, fresh vegetables, salsa, and black beans, while skipping large flour tortillas and heavy sour cream.
