Making Smarter Takeout Choices
Ordering takeout is a convenient option for busy weeknights, but it often comes with a trade-off in nutritional quality. However, a mindful approach can transform your meal from a greasy, high-calorie splurge into a balanced and satisfying dish. The key lies in being aware of common pitfalls and proactively making adjustments to your order.
Prioritizing Ingredients and Preparation
To make any takeout meal healthier, start by focusing on the core components and preparation methods. High-fat and high-sodium ingredients are often hidden in sauces and toppings, so requesting modifications can make a big difference. For instance, ask for sauces on the side to control the amount you use or opt for grilled, steamed, or baked dishes instead of fried ones. Increasing your vegetable intake is another simple yet powerful strategy. Many cuisines, from Chinese stir-fries to Mexican bowls, can be customized with extra vegetables, which boost fiber and nutrients while adding volume and satiety.
Savvy Ordering for Different Cuisines
- Chinese Food: Choose steamed dumplings over fried spring rolls. Opt for dishes with a high vegetable-to-meat ratio, such as Buddha's Delight or chicken with broccoli. Request brown rice instead of white to add fiber and nutrients, and use chopsticks or a fork to leave some of the high-sodium sauce behind.
- Indian Food: Go for grilled items like chicken tikka or tandoori chicken, which avoid the creamy, calorie-dense sauces. Lentil-based dishes (dal) or chickpea curries (chana masala) made with a tomato base are excellent choices. Enjoy a side of roti or chapati, which are often whole wheat, instead of ghee-coated naan.
- Mexican Food: Skip the large flour tortilla and opt for a burrito bowl or corn-tortilla tacos. Choose lean protein like grilled chicken or fish. Load up on beans, salsa, and veggies, but use a light hand with cheese and sour cream. Guacamole is a healthier fat choice than sour cream.
- Thai Food: Summer or 'garden' rolls are a great non-fried appetizer choice. For the main course, vegetable stir-fries like Pad Pak or Pad King are superior to oily noodle dishes. When ordering curries, which are often heavy in coconut milk, spoon the vegetables and meat over rice and leave most of the sauce behind to reduce saturated fat.
- Japanese Food: Lean proteins are abundant. Enjoy sashimi, edamame, and miso soup. Teriyaki chicken can be a good option, but be mindful of the sugar content in the sauce. Choose brown rice when possible.
Portion Control and Sides
Restaurant portion sizes are notoriously large and often lead to overeating. A simple tactic is to save half of your meal for later before you even start eating. This practice helps control calorie intake and gives you a second healthy meal. Be smart about your sides. Instead of chips or fries, ask for a side salad with dressing on the side. For Asian cuisines, a side of steamed vegetables is always a better choice than egg-fried rice or noodles.
Comparison of Takeout Options
| Cuisine | Healthiest Options | Best Cooking Method | High-Calorie Traps | Best Carb Swap |
|---|---|---|---|---|
| Chinese | Steamed dumplings, vegetable stir-fry | Steamed, stir-fried | Deep-fried entrees, egg rolls, oily noodle dishes | Brown rice instead of white rice |
| Indian | Tandoori chicken, dal, chana masala | Grilled, tomato-based curries | Creamy curries (korma, tikka masala), ghee-soaked naan | Roti/chapati (whole wheat) |
| Mexican | Burrito bowl (no tortilla), grilled chicken tacos, fajitas | Grilled, simmered | Large flour tortillas, excess cheese and sour cream | Lettuce wrap or corn tortilla |
| Thai | Summer rolls, vegetable stir-fry (Pad Pak) | Steamed, stir-fried | Creamy curries, deep-fried spring rolls, sugary sauces | Steamed rice (less sauce) |
| Japanese | Sashimi, edamame, miso soup | Steamed, raw, grilled | Tempura, high-sodium sauces | Brown rice where available |
Conclusion: Navigating Takeout Like a Pro
Finding the healthiest option for takeout requires conscious effort and a bit of planning, but it's a skill that pays off for your health and well-being. By focusing on smart ingredient choices, cooking methods, and portion control, you can enjoy the convenience of takeout without derailing your nutritional goals. Remember to prioritize vegetables, lean proteins, and whole grains, and don't be afraid to customize your order with specific requests. With this knowledge, you can satisfy your craving and feel good about your meal. Making a few simple changes can turn a dietary challenge into a healthy habit, one meal at a time.
The Healthiest Options for Your Next Takeout Order
- Choose Grilled or Steamed: Opt for menu items that are grilled, steamed, or baked instead of fried to cut down on unhealthy fats and calories.
- Get Sauces on the Side: Control your sodium and fat intake by asking for dressings and sauces on the side.
- Boost Your Veggies: Request extra vegetables in your dish to increase fiber and nutrient content. This also helps with portion control.
- Go for Lean Protein: Prioritize lean protein sources like chicken breast, fish, tofu, or lentils over fatty red meats and fried options.
- Embrace Whole Grains: Choose brown rice over white rice, whole wheat wraps over flour tortillas, or opt for a lettuce wrap to minimize refined carbs.
- Ask for Modifications: Don't hesitate to customize your order. Request less cheese, swap creamy sauces for tomato-based ones, or ask for steamed instead of fried.
- Practice Portion Control: Many takeout entrees are oversized. Save half for later or split an order with a friend to manage your calorie intake.
FAQs
Q: What is generally the healthiest cuisine for takeout? A: Cuisines that focus on lean proteins, vegetables, and minimal fats are often the healthiest. Vietnamese and Japanese food, with their emphasis on fresh ingredients and steamed or raw dishes, are consistently strong choices. Dishes like rice paper rolls, pho (broth-based noodle soup), sashimi, and edamame are great examples.
Q: Is ordering a salad for takeout always a healthy choice? A: Not always. A salad can quickly become unhealthy with excessive amounts of creamy dressings, cheese, croutons, and fried toppings. The best strategy is to choose dark, leafy greens, load up on fresh veggies, and ask for a vinaigrette or other light dressing on the side.
Q: How can I reduce the sodium in my takeout meal? A: Many restaurant dishes are high in sodium. You can reduce it by asking for less sauce, requesting sauces on the side, or using a fork to transfer food to your plate, leaving some of the sauce behind. For Chinese food, limiting your use of soy sauce is also helpful.
Q: What should I avoid when ordering from an Indian restaurant? A: You should avoid creamy, heavy curries like korma and tikka masala, which are often high in saturated fat from cream. Similarly, limit your consumption of rich naan bread cooked with ghee. Better choices include dal, chana masala, and grilled meats.
Q: Can I still eat pizza and have it be healthy? A: Yes, with modifications. Choose a thin crust over deep-dish or pan crust. Load up on vegetable toppings instead of fatty processed meats like pepperoni and sausage. Ask for less cheese or opt for lighter cheese alternatives. Splitting a personal pie can also help with portion control.
Q: What about healthy options from a burger joint? A: Many places offer healthier alternatives. You can order a 'naked burger' (without a bun) or a protein-style burger (wrapped in lettuce). Opt for a side salad instead of fries and avoid heavy sauces. Grilled chicken sandwiches are also a good option.
Q: Are Mexican bowls healthier than burritos? A: Yes, a bowl is almost always a healthier choice than a burrito, primarily because it eliminates the large flour tortilla, which can add over 300 calories from refined flour. You can also customize a bowl with brown rice, extra vegetables, and lighter toppings to maximize its nutritional value.
