Takeaways and fast-food meals are often high in saturated fat, salt, and calories, contributing to weight gain and heart disease risk. However, with careful consideration, you can enjoy takeaway food as part of a balanced diet. The healthiest takeaway meal is less about a specific dish and more about making educated choices within each cuisine. Opting for grilled, steamed, or tomato-based options is a reliable strategy to cut down on unhealthy fats and sodium.
Decoding Healthy Choices in Popular Cuisines
Indian Cuisine
Indian takeaway can be surprisingly healthy if you avoid creamy, heavy sauces. The key is to select dishes that rely on spices and vegetables for flavor rather than butter and cream.
- Choose Tandoori dishes: Chicken, salmon, or paneer tikka are marinated in yogurt and spices before being grilled in a tandoor oven, making them low in fat and high in protein.
- Opt for tomato-based curries: A jalfrezi or madras offers a flavorful, spicy kick without the heavy cream found in korma or masala sauces.
- Enjoy lentil and chickpea dishes: Dal (lentil) dishes and chana masala (chickpeas) are excellent sources of plant-based protein and fiber, helping you feel full and satisfied.
- Swap the sides: Trade the oily naan bread and pilau rice for plain boiled rice and chapattis or roti to save on calories and fat.
Chinese and Thai Cuisine
When ordering Chinese or Thai food, the cooking method and sauce are the most important factors. Steamed and stir-fried options are your best bet.
- Go steamed or stir-fried: Look for dishes described as 'steamed' or 'stir-fried' with lean protein like chicken or prawns and plenty of vegetables, such as chicken chop suey or steamed fish.
- Avoid battered or crispy items: Dishes labeled 'crispy' or 'sweet and sour battered' are deep-fried and loaded with excess fat.
- Be mindful of sauces: Opt for clear soups like tom yum in Thai cuisine and stick to water-based sauces over those thickened with coconut milk or cornflour slurry.
- Choose your rice wisely: Plain boiled rice is the healthiest option, a significant improvement over egg-fried or special fried rice.
Italian Cuisine
Italian food offers excellent healthy choices, provided you stay away from excessive cheese and creamy pasta sauces.
- Order a thin-crust pizza: A small or medium thin-crust pizza topped with vegetables, ham, or prawns is a much healthier option than a deep-pan with a cheese-stuffed crust and processed meat toppings.
- Select tomato-based pasta: Pasta dishes with a vegetable or tomato-based sauce, such as bruschetta, are a much lighter alternative to creamy options.
- Balance your meal: Start with a side salad to add more fiber and nutrients, and ask for a lighter portion of pasta if available.
Mexican Cuisine
Mexican food can be very nutritious when focusing on fresh, grilled ingredients and vegetables.
- Opt for burrito bowls or fajitas: Skipping the tortilla wrapper in a burrito bowl significantly reduces calories from refined carbs. Fajitas with grilled chicken or fish and plenty of vegetables are another great choice.
- Load up on fillings: Choose fresh fillings like brown rice, black beans, lettuce, and pico de gallo, while minimizing sour cream and cheese.
- Be smart with sauces: Opt for fresh salsa, which adds flavor without the high fat content of creamy sauces.
Making Healthier Takeaway Choices: A Comparison
| Cuisine | Healthiest Options (Low-fat, Low-sodium) | Less Healthy Options (High-fat, High-calorie) |
|---|---|---|
| Indian | Tandoori chicken, vegetable jalfrezi, dal tadka with plain rice and roti | Chicken korma, butter chicken, pilau rice, naan bread, onion bhajis |
| Chinese | Steamed fish or chicken with vegetables, vegetable stir-fry with plain rice | Sweet and sour pork, crispy shredded beef, egg-fried rice, spring rolls |
| Thai | Tom yum soup, vegetable stir-fry, chicken or prawn salad | Green or red curry (high in coconut milk), pad Thai (often high in sugar and oil) |
| Italian | Thin-crust pizza with vegetable toppings, tomato-based pasta, bruschetta | Deep-pan pizza with processed meats, creamy pasta sauces, garlic bread |
| Mexican | Burrito bowl with grilled chicken and vegetables, grilled fish tacos | Large flour tortilla burrito with sour cream, nachos with extra cheese |
How to Order the Healthiest Takeaway Meal
- Prioritize cooking methods: Favor options that are grilled, steamed, or stir-fried over deep-fried or battered dishes. Grilled lean protein like chicken or fish is generally the best choice.
- Request sauces on the side: Many dishes come smothered in sauces that add significant calories and sodium. Asking for it on the side gives you control over how much you consume.
- Add extra vegetables: Whether it's a salad with your pizza or extra steamed greens in your stir-fry, boosting your vegetable intake adds fiber and nutrients.
- Manage portion sizes: Takeaway portions can be very generous. Consider saving half for another meal or sharing with a friend to control your intake.
- Look for calorie information: Some restaurants now list calorie counts on their menus, which can be a helpful guide to making a healthier selection.
Conclusion: Mindful Choices for a Guilt-Free Meal
The perception that all takeaway food is unhealthy is outdated. While many options are indeed high in calories, fat, and salt, most cuisines offer a range of healthier, equally delicious alternatives. The healthiest takeaway meal is a result of making mindful choices—prioritizing grilled and steamed dishes, asking for less oil and sauce, and loading up on vegetables. By following these simple strategies, you can enjoy your favorite convenient foods without compromising your health goals. Remember, occasional indulgence is fine, but for regular takeaway meals, making smart swaps is key to long-term health.
