A busy day often makes the convenience of takeaway food incredibly appealing. However, a reputation for being high in calories, salt, and unhealthy fats can make it seem incompatible with a healthy diet. The good news is that with a little know-how, it's possible to make much smarter and more nutritious choices that don't compromise on flavour or convenience. The key lies in understanding the cooking methods, ingredients, and portion sizes common to various takeout options and making strategic swaps.
The Core Principles of Healthy Takeaway
Before delving into specific cuisines, a few universal rules can help guide your decision-making, no matter what you're ordering. These principles are your foundation for transforming a potentially unhealthy meal into a balanced one.
- Prioritise Cooking Method: The biggest factor influencing a takeaway's healthiness is how it's prepared. Always opt for dishes that are grilled, steamed, boiled, or baked instead of those that are deep-fried, battered, or pan-fried. For example, choose a shish kebab over a doner kebab or steamed dumplings over fried spring rolls.
- Be Mindful of Sauces: Creamy, thick, and sweet sauces are often loaded with hidden sugars, salt, and fat. Request sauces and dressings on the side, and use them sparingly. For Indian cuisine, choose tomato-based sauces like madras or jalfrezi instead of creamy kormas or masalas.
- Maximise Vegetables: Increase the nutrient content and fibre of your meal by adding extra vegetables. Many restaurants are happy to include additional veggies in stir-fries, salads, and curries. This helps fill you up and adds essential vitamins and minerals.
- Control Your Portions: Takeaway portions are often larger than a single meal should be. A simple strategy is to plate up a single serving and refrigerate the rest for another meal. This prevents overeating and provides a bonus lunch for the next day.
- Choose Lean Proteins: Prioritise lean sources of protein such as chicken breast, fish, tofu, or legumes. This helps build muscle and keeps you feeling full and satisfied for longer.
Decoding the Menu by Cuisine
Different cuisines offer unique opportunities for healthy choices. Here's a breakdown of how to navigate popular takeaway menus.
Chinese Takeaway
Chinese food is a favourite for many, but often contains deep-fried items and sugary sauces. To make a healthier choice, consider the following:
- Healthier Options: Steamed dishes (fish, dumplings), stir-fries with plenty of vegetables, and plain boiled rice. Examples include chicken chop suey or Szechuan prawns.
- Swaps: Ask for steamed rice instead of egg-fried rice. Avoid prawn crackers, sweet and sour battered pork balls, and spring rolls.
Indian Takeaway
Indian cuisine is known for its rich and flavourful curries, but some are much healthier than others.
- Healthier Options: Tandoori-cooked meats (chicken tikka, grilled fish), lentil side dishes (dal), and vegetable-based curries. Tomato-based sauces like jalfrezi and madras are better than creamy ones.
- Swaps: Choose roti or plain chapatti instead of high-fat naan bread. Opt for plain rice over pilau rice and limit oily items like bhajis and pakoras.
Mexican Takeaway
Mexican food can be either incredibly nutritious or calorie-dense, depending on the choices.
- Healthier Options: Burrito bowls (without the flour tortilla), fajitas with lean grilled meat or veggies, and corn tacos are all great choices.
- Swaps: Load up on black beans, salsa, and vegetables. Go light on the cheese and sour cream. Ask for guacamole, a source of healthy fats, but be mindful of portion size.
Italian Takeaway
Pizza and pasta can be heavy, but there are lighter alternatives.
- Healthier Options: A thin-crust pizza loaded with vegetable toppings and minimal cheese is a good choice. Tomato-based pasta sauces are preferable to cream-based ones. Bruschetta is also a tasty appetizer.
- Swaps: Skip the cheese-stuffed crusts and garlic bread. Ask for extra vegetables on your pizza. Consider ordering a small pasta dish with a salad.
Japanese and Vietnamese Takeaway
These cuisines are often praised for their freshness and lighter preparation methods.
- Healthier Options: Sashimi, miso soup, and edamame are fantastic low-calorie, high-protein starters. For mains, opt for brown rice sushi or fresh rice paper rolls.
- Swaps: Be cautious with deep-fried items like tempura and katsu. While sushi is generally healthy, the amount of rice can add up, so balance it with sashimi or other light options. Watch out for sugary teriyaki sauce.
Making the Healthiest Choice: A Comparison
To help visualise the difference, here is a comparison of typical healthy and less healthy options from various cuisines.
| Cuisine | Healthiest Takeaway Option | Less Healthy Takeaway Option |
|---|---|---|
| Chinese | Chicken Chop Suey with Steamed Rice and Steamed Dumplings | Sweet and Sour Pork Balls with Egg Fried Rice and Prawn Crackers |
| Indian | Tandoori Chicken with Plain Rice and Dal | Chicken Korma with Pilau Rice and Naan Bread |
| Mexican | Naked Burrito Bowl with Grilled Chicken, Black Beans, Salsa, and Veggies | Large Burrito with Sour Cream, Cheese, and Refried Beans |
| Italian | Thin-Crust Pizza with Vegetable Toppings and no extra cheese | Deep-Pan Pizza with Extra Cheese and Pepperoni, side of garlic bread |
| Japanese | Sashimi Platter with Miso Soup and Edamame | Chicken Katsu Curry with Fried Rice and Gyoza |
Conclusion
While the search for a single 'healthiest takeaway' might be complex, the truth is that the best choice depends on your specific order and the modifications you make. By applying a few fundamental principles—prioritising grilling and steaming, controlling sauces, loading up on vegetables, and being mindful of portion sizes—you can enjoy a nutritious and satisfying meal from almost any cuisine. So next time you're craving takeout, remember these tips and make a choice that aligns with your health goals without sacrificing flavour. A mindful approach to ordering is the key to transforming a convenient meal into a truly healthy option.
For more expert advice on navigating healthy eating, visit the American Heart Association's guide on takeout food.
