What Is the Healthiest Take Away Option? A Guide to Smarter Choices

According to a study by Action on Salt, as many as 75% of restaurant takeaways are unhealthily high in fat and salt. This reveals the importance of knowing what is the healthiest take away option and making informed decisions when you don't feel like cooking at home.

Quick Summary

This guide provides practical tips for navigating takeaway menus, from choosing grilled over fried options to customizing sauces and portion sizes. It explores healthier picks within popular cuisines, including Italian, Indian, and Chinese, to help you make better, more nutritious decisions.

Key Points

• Go Grilled, Not Fried: Prioritize grilled, steamed, or roasted options over deep-fried or battered items to cut excess fat and calories.

• Customize Your Order: Ask for sauces on the side, extra vegetables, and less cheese to take control of your meal's nutritional content.

• Opt for Veggies: Choose vegetable-packed dishes like stir-fries or salads, or add a side of steamed vegetables to boost nutrients and fiber.

• Control Portions: Many restaurant portions are oversized; eat half now and save the rest for later, or opt for a smaller size.

• Watch the Sauces: Be mindful of creamy or sugary sauces, requesting tomato-based alternatives or asking for them on the side to limit excess fat, sugar, and salt.

• Pair with Plain: Choose plain or steamed rice and whole-grain breads instead of fried rice or naan to reduce fat and calories.

• Rethink Your Kebab: Opt for a grilled shish kebab over a high-fat doner kebab, and load it with salad.

A busy lifestyle often means relying on the convenience of takeaway meals. However, a reputation for being heavy in fat, salt, and calories makes this a dietary minefield for the health-conscious. The good news is that with a little knowledge, you can navigate menus and find delicious, nutritious meals that won't derail your diet. The key is to look for dishes that are grilled, steamed, or stir-fried rather than deep-fried or covered in creamy sauces.

Understanding the Healthiest Takeaway Principles

Making a healthier takeaway choice starts before you even look at a menu. By understanding a few core principles, you can apply these rules to almost any cuisine.

Prioritize Cooking Methods

• Choose Grilled, Steamed, or Roasted: These methods use significantly less oil and fat than deep-frying. Look for terms like "tandoori," "steamed," or "grilled" on the menu. A baked potato is healthier than fries, and grilled fish is better than battered.
• Embrace Stir-Fries: A vegetable and lean protein stir-fry is a fantastic option, provided you control the sauce. Request less oil and ask for sauce on the side to manage sodium and sugar content.
• Avoid Deep-Fried and Battered: Any item described as "crispy," "battered," or "deep-fried" should be consumed with caution. This includes things like spring rolls, prawn crackers, and many fried chicken options.

Customize Your Order

• Ask for Sauces on the Side: Creamy or sugary sauces can quickly add calories. Asking for them on the side allows you to control the amount you use. This applies to pizza toppings, burger sauces, and salad dressings.
• Load Up on Vegetables: Extra vegetables add fiber, vitamins, and minerals. Request extra veggies on your pizza, in your stir-fry, or as a side salad. Fries do not count as a vegetable serving.
• Watch the Carbs: Opt for plain, steamed, or brown rice over fried rice. For Italian, choose a smaller portion of pasta with a tomato-based sauce or a thin-crust pizza.

Control Portion Sizes

Restaurant portion sizes are often far larger than a standard meal. To avoid overeating, consider a few simple tricks.

• Eat Half, Save Half: When a meal arrives, immediately put half in a container to save for another time.
• Order a Smaller Size: Opt for a small or medium size instead of automatically upsizing your meal or choosing a meal deal.
• Start with Soup: Soups like miso or vegetable broth are typically low in calories and can help fill you up before the main course.

Healthiest Takeaway Options by Cuisine

Here is a breakdown of smarter choices within some of the most popular takeaway cuisines.

Indian Cuisine

• Best Choices: Tandoori meats (chicken or prawns), tomato-based curries (rogan josh, jalfrezi), and dhal (lentil-based side dish).
• Sides: Plain rice or a chapatti instead of creamy pilau rice or naan.
• Avoid: Creamy curries like korma or passanda, and deep-fried starters such as samosas and bhajis.

Chinese Cuisine

• Best Choices: Steamed dishes like chicken with vegetables, steamed dumplings, and clear soups. Stir-fries are also good if sauces are controlled.
• Sides: Steamed or plain rice is always the better choice over egg-fried rice.
• Avoid: Sweet and sour battered meats, prawn crackers, spring rolls, and anything labeled "crispy".

Italian Cuisine

• Best Choices: A thin-crust pizza with vegetable or lean meat toppings, or a pasta dish with a tomato-based sauce.
• Sides: Bruschetta or a side salad with dressing on the side.
• Avoid: Creamy pasta sauces, garlic bread, cheese-stuffed crusts, and pizzas loaded with processed meats.

Japanese and Vietnamese Cuisine

• Best Choices: Sushi and sashimi (especially with brown rice), miso soup, edamame, and Vietnamese rice paper rolls.
• Sides: Seaweed salad or a clear broth soup.
• Avoid: Tempura (deep-fried items) and heavy, creamy dipping sauces.

Mexican Cuisine

• Best Choices: A "naked" burrito bowl with grilled chicken or fish, brown rice, beans, salsa, and plenty of salad. Fajitas are also a good option.
• Sides: Guacamole (in moderation) and salsa instead of sour cream and extra cheese.
• Avoid: Large burritos wrapped in a flour tortilla, refried beans, and fried tortilla chips.

Comparison Table: Healthy Swaps

Unhealthy Takeaway Choice	Healthier Takeaway Swap	Why It's Healthier
Creamy Indian Curry	Tomato-Based Curry (e.g., Jalfrezi)	Significantly less saturated fat and calories.
Egg Fried Rice	Steamed Plain Rice	Less oil and fat used in preparation.
Battered Fish and Chips	Grilled Fish and Salad	Less fat from frying, more nutrients from greens.
Doner Kebab with Mayo	Shish Kebab with Salad	Shish is grilled lean meat, not fatty processed slices.
Thick Crust Pizza with Pepperoni	Thin Crust Pizza with Veggies	Lower in fat, salt, and calories, higher in fiber.
Sweet and Sour Chicken Balls	Chicken and Vegetable Stir-fry	Chicken is not battered and deep-fried, uses less sauce.

Making Healthy Choices: Beyond the Order

Your healthy takeaway experience isn't just about what you order; it's also about how you consume it. Here are some extra tips:

• Hydrate Strategically: Drink water or unsweetened beverages instead of sugary soft drinks, which add empty calories.
• Slow Down: Use chopsticks to help you eat more mindfully, giving your body time to register fullness.
• Add Your Own Touches: If your meal lacks vegetables, add a quick, simple side salad at home. This increases nutrient intake and volume for a more satisfying meal.

Conclusion

While takeaway food is often perceived as unhealthy, that's not always the case. The healthiest take away option is one that is based on lean protein, packed with vegetables, and prepared using lighter methods like grilling or steaming. By being mindful of your choices—opting for grilled fish over battered, tandoori over korma, and plain rice over fried—you can enjoy a convenient meal without compromising your health goals. Remember, customization is your friend, and controlling portions is key. With these strategies, you can indulge in your favorite flavors while still making sensible dietary decisions. For more tips on dining out, consider resources from reputable health organizations like the American Heart Association.

Frequently Asked Questions

Is a burrito a healthy takeaway option?

Yes, a burrito can be a healthy option if you order a 'naked' bowl with brown rice, beans, grilled chicken, salsa, and lots of vegetables, while avoiding creamy sour cream and excessive cheese.

How can I make my Indian takeaway healthier?

To make your Indian takeaway healthier, choose tomato-based curries like jalfrezi or madras, opt for tandoori-cooked meat or dhal, and have plain rice or chapatti instead of creamy curries or naan.

Can I eat pizza and still be healthy?

Yes, you can. Opt for a thin-crust pizza with vegetable or lean protein toppings, ask for less cheese, and pair it with a side salad to add more nutrients.

What is the best healthy option at a Chinese takeaway?

Excellent healthy options include steamed fish or chicken with vegetables, steamed dumplings, or a stir-fry with a light sauce and steamed rice.

Are kebabs healthy?

A shish kebab, featuring grilled lean meat on a skewer with plenty of salad and pitta bread, is a much healthier alternative to a high-fat doner kebab.

How can I reduce the sodium in my takeaway meal?

To reduce sodium, minimize dipping sauces like soy sauce, ask for no added salt, and choose dishes rich in vegetables, which are high in potassium.

Is a grilled chicken sandwich from a fast-food place a good choice?

A simple grilled chicken sandwich or wrap on whole-grain bread is often a good choice. Skip high-fat additions like mayonnaise or extra cheese and opt for a side salad instead of fries.

What should I order at a Thai takeaway for a healthy meal?

For a healthy Thai meal, choose a vegetable and chicken or prawn stir-fry, a clear soup like tom yum, or a Thai beef salad, rather than heavy, creamy curries.