Decoding the Menu: Key Principles for Healthier Carryout
When faced with a menu of enticing carryout options, your best strategy is to look beyond the popular, often calorie-dense dishes. Prioritizing certain elements of your meal can dramatically improve its nutritional profile. Focus on cooking methods, core ingredients, and the amount of sauce or oil used.
Prioritize the Prep
The way a meal is prepared is one of the most important factors for healthy eating. Fried foods, while delicious, are typically loaded with unhealthy fats and calories. Instead, look for menu descriptions that indicate less oil and butter were used.
- Look for: Grilled, baked, steamed, broiled, or roasted.
- Avoid descriptions like: Crispy, breaded, fried, pan-fried, smothered, or au gratin.
Mind Your Macros
Creating a balanced plate with lean protein, healthy carbs, and plenty of vegetables is a reliable approach to healthier carryout. Don't be afraid to make special requests to tailor your meal to your needs.
- Protein: Choose lean proteins like chicken breast, fish, tofu, or legumes (beans and lentils) over fattier meats or fried options.
- Carbohydrates: Opt for whole grains whenever possible, such as brown rice instead of white rice or whole-grain wraps over refined flour tortillas.
- Vegetables: Load up on extra vegetables to increase fiber and nutrient density. Many restaurants are happy to add more veggies to your dish.
Control Your Toppings and Sauces
Sauces, condiments, and toppings can turn a healthy base into a nutritional landmine. Creamy dressings, sugary glazes, and excessive cheese can add hundreds of unnecessary calories.
- Request dressings and sauces on the side: This allows you to control the amount you add to your meal.
- Avoid creamy or sugary sauces: Stick to lighter, tomato-based sauces or simple vinaigrettes.
- Skip calorie-heavy additions: Hold the cheese, sour cream, or bacon bits to reduce saturated fat and sodium.
Healthiest Carryout Options by Cuisine
Your healthiest option will vary by cuisine, but smart substitutions are available no matter what you're craving.
Asian Takeout
For a healthy choice, stick to steamed dishes and stir-fries with light sauce.
- Healthier Options: Steamed vegetable dumplings, chicken and broccoli, moo goo gai pan, or tandoori chicken. Ask for brown rice and low-sodium soy sauce.
- Less Healthy Options: Sweet and sour pork, General Tso's chicken, fried rice, or spring rolls.
Mexican Takeout
Building your own bowl is a great strategy to control ingredients.
- Healthier Options: Chicken or fish fajitas with corn tortillas, a burrito bowl with grilled protein, beans, salsa, and veggies, or a fresh taco salad (without the fried shell and heavy dressings). Go easy on the cheese and sour cream.
- Less Healthy Options: Chimichangas, nacho platters, or fried tacos.
Italian Takeout
It's all about the sauces and crusts when ordering Italian food.
- Healthier Options: Thin-crust pizza loaded with vegetable toppings and light cheese, pasta with a tomato-based sauce, or bruschetta. Try a hearty seafood stew like cacciucco if available.
- Less Healthy Options: Creamy pasta dishes like fettuccine alfredo, garlic knots, or thick-crust, meat-heavy pizzas.
Customizing Your Order for Optimal Nutrition
Even with an inherently unhealthy dish, you can make tweaks to improve it. Being specific with your requests can make all the difference.
- At a Burger Joint: Go for a single patty, ask for no cheese or mayo, and swap fries for a side salad or apple slices. A simple lettuce wrap can also save calories.
- At a Sandwich Shop: Choose whole-grain bread, lean proteins like turkey or roast beef, and load up on veggies. Use mustard or vinegar instead of creamy spreads.
- At a Deli: Soups can be a great option, especially broth-based vegetable or lentil soups.
Comparison Table: Healthy vs. Unhealthy Carryout
| Cuisine | Healthier Carryout Option | Less Healthy Carryout Option | Key Swap |
|---|---|---|---|
| Asian | Chicken and Broccoli (steamed) with brown rice | General Tso's Chicken with fried rice | Steamed vs. fried, brown rice vs. white/fried rice |
| Mexican | Burrito Bowl with grilled chicken and black beans | Beef Chimichanga with refried beans | Focus on bowl vs. fried wrap; black beans vs. refried |
| Italian | Thin-crust veggie pizza with light cheese | Fettuccine Alfredo with chicken | Veggies and tomato sauce vs. cream sauce |
| American | Grilled chicken sandwich with a side salad | Bacon cheeseburger with large fries | Grilled protein vs. fatty meat, salad vs. fried side |
Conclusion: Making Informed Choices
Ultimately, the healthiest carryout food is a mindful choice, not a single dish. While it is always best to prepare your own meals from whole foods, opting for carryout doesn't have to sabotage your diet. By focusing on smart substitutions, understanding menu descriptions, and controlling portions, you can enjoy convenient meals that are both delicious and nutritious. Remember to prioritize grilled or steamed options, lean proteins, and plenty of vegetables, while keeping high-fat sauces and deep-fried items to a minimum. For more information on making heart-healthy dining choices, the American Heart Association offers helpful tips.
