What is the healthiest take away? Uncovering Nutritious Options

According to a study cited by Stuff.co.nz, even popular cuisines like Chinese and Thai offer better choices such as steamed dumplings and stir-fries, proving that it is possible to find healthy takeaway options. This guide will help you understand what is the healthiest take away by highlighting smart menu choices and simple swaps to make when ordering in.

Quick Summary

This guide breaks down the healthiest takeaway choices across popular cuisines, detailing smart swaps and substitutions to minimize fat, salt, and calories. It offers actionable tips for making nutritious decisions when ordering takeout and satisfying cravings responsibly.

Key Points

• Prioritize Cooking Methods: Choose grilled, steamed, or baked dishes over deep-fried or battered items for lower fat content.

• Control Sauces: Request creamy, sugary, or high-sodium sauces on the side to manage your intake and reduce hidden calories.

• Load Up on Veggies: Seek out vegetable-packed dishes like stir-fries, salads, and vegetable sides to boost fiber and nutrients.

• Opt for Lean Protein: Select lean meats like chicken, fish, or tofu, as found in many Thai, Japanese, and Indian dishes, instead of fatty cuts or processed meats.

• Watch Portion Sizes: Order smaller portions, share mains, or save half for another meal to control overall calories and avoid overeating.

Demystifying Healthy Takeaway Choices

For many, takeaway food is a convenient and satisfying solution for a busy evening, but the misconception persists that it must be unhealthy. While many options are notoriously high in saturated fat, salt, and calories, a mindful approach to ordering can transform a potential diet detour into a balanced meal. The key is to look for specific dishes and preparation methods that prioritize fresh ingredients, lean proteins, and vegetables over deep-frying and creamy sauces. By understanding the menu and knowing what swaps to make, you can enjoy the convenience of a takeaway without compromising your health goals.

Making Smart Swaps by Cuisine

Japanese: Fresh and Flavorful

Japanese cuisine is often considered one of the healthiest options, but some choices are better than others.

• Best Bets: Sashimi (thinly sliced raw fish) is an excellent source of protein and omega-3 fatty acids, and it's naturally low in calories. Sushi, particularly with brown rice and fillings like avocado, cucumber, salmon, or tuna, is another solid choice, but be mindful of excess soy sauce due to its high sodium content. Miso soup and edamame are great, nutrient-rich sides.
• What to Limit: Avoid tempura (deep-fried vegetables or seafood) and overly saucy teriyaki dishes, as these significantly increase the calorie and sugar count.

Thai: Aromatic and Vegetable-Packed

Thai food is a fantastic choice when loaded with vegetables, herbs, and lean protein. The cooking methods and sauces are crucial.

• Best Bets: Stick to stir-fries like Pad Pak (mixed vegetables) or Pad King (ginger and mushroom) with chicken, seafood, or tofu. Broth-based soups, like Tom Yum, are also excellent, low-calorie starters. Opt for steamed rice instead of fried rice.
• What to Limit: While delicious, creamy curries (red, green, and massaman) are made with coconut milk, which is high in saturated fat. If you can't resist, ask for extra vegetables and spoon the contents over your rice, leaving most of the sauce behind.

Indian: Spices and Tandoori Delights

Indian food features an array of spices with powerful anti-inflammatory properties, but creamy sauces and buttery bread can quickly add up.

• Best Bets: Tandoori-cooked meats (chicken or lamb) and seafood are marinated in yogurt and spices before being grilled, resulting in a lean, flavourful meal. Tomato-based curries, such as Jalfrezi or Madras, are healthier than creamy ones. High-fiber options like lentil dhal and vegetable sides like Saag Aloo are also great.
• What to Limit: Steer clear of rich, creamy curries like Korma or Tikka Masala. Avoid deep-fried starters like bhajis and pakoras, and choose plain rice or chapatti over pilau rice and heavy naan bread.

Mexican: Customizable and Fresh

Mexican takeaway can be very healthy due to its fresh ingredients and customizability, making it easy to build a nutritious bowl.

• Best Bets: A 'naked' burrito bowl with brown rice, lean grilled meat or fish, plenty of beans, salsa, and guacamole is an excellent choice. Fajitas with grilled protein and lots of vegetables, served with salsa, are also a great option.
• What to Limit: The calories and fat can soar with sour cream, cheese, and large portions of corn chips. Skip the fried taco shells and stick to soft tortillas or a bowl.

Chinese: Steamed and Stir-fried

Chinese takeaways can be high in salt, sugar, and fat, but many healthy alternatives exist.

• Best Bets: Steamed fish with vegetables, chicken chop suey, or Szechuan prawns are smart choices. Steamed dumplings are a lighter starter than spring rolls. Always opt for plain boiled rice over egg-fried rice.
• What to Limit: Avoid anything deep-fried, such as crispy beef or sweet and sour pork balls, and skip sugary or salty sauces like black bean sauce.

Fish and Chips: An occasional treat

The classic fish and chips can be made healthier with a few simple tweaks, but it remains one of the higher-fat options.

• Best Bets: Order grilled or crumbed fish instead of battered. Request thicker-cut chips, which absorb less fat than thin fries, and always ask for no added salt. Add a side of mushy peas or a garden salad for extra vegetables.
• What to Limit: Deep-fried battered fish, large portions of thin fries, and creamy sauces like mayonnaise or tartar sauce should be limited.

How to Order Healthier Takeaway: A Comparison

Cuisine	Healthier Choice	Less Healthy Choice
Japanese	Sashimi, Edamame, Miso Soup, Brown Rice Sushi	Tempura (deep-fried), Creamy Teriyaki
Thai	Stir-fried chicken/prawns with veggies, Tom Yum soup	Red/Green/Massaman Curry (high in coconut milk)
Indian	Tandoori Chicken, Jalfrezi, Dhal, Plain Rice	Korma, Tikka Masala, Naan Bread, Onion Bhajis
Mexican	Naked Burrito Bowl, Fajitas with salsa	Burritos loaded with sour cream, Fried Tortillas, Extra Cheese
Chinese	Steamed Fish, Chicken Chop Suey, Steamed Rice	Crispy Beef, Sweet and Sour Pork, Fried Rice, Prawn Crackers
Fish & Chips	Grilled Fish, Mushy Peas, Side Salad, Thicker Chips	Battered Fish, Thin Fries, Creamy Sauces
Burger	Naked Grilled Chicken Burger with side salad	Classic Burger with Cheese, Bacon, and Fries

5 Golden Rules for a Healthier Takeaway

1. Request sauces on the side: This gives you control over how much of a sauce, high in sugar, fat, and salt, you consume.
2. Add extra vegetables: Many cuisines, like Thai and Chinese, can be customized to include more vegetables. This boosts fiber, vitamins, and minerals.
3. Choose cooking methods wisely: Opt for grilled, steamed, or baked dishes over battered or deep-fried alternatives.
4. Practice portion control: A single takeaway meal can often contain more calories than needed for one sitting. Consider sharing a large main or saving half for lunch the next day.
5. Stay hydrated with water: Swap sugary soft drinks or alcoholic beverages for water or sparkling water to cut back on empty calories.

For more detailed advice on making better nutritional choices when ordering out, see the American Heart Association's tips on 4 Tips to Eat Healthier When Ordering Takeout or Food Delivery.

Conclusion: Mindful Choices Over Full Avoidance

In summary, the notion of a single 'healthiest' takeaway is a myth. The healthiness of your meal depends on your choices within each cuisine. By prioritizing lean protein, vegetables, and healthier cooking methods while minimizing fatty sauces and deep-fried items, you can find a nutritious takeaway option regardless of your craving. The occasional, more indulgent takeaway is fine, but for regular consumption, making these small, informed swaps will have a significant positive impact on your health and well-being. It’s not about eliminating takeaway entirely but about ordering smarter to stay on track with your dietary goals.

Frequently Asked Questions

Is sushi a healthy takeaway option?

Yes, sushi can be a healthy option, especially varieties with brown rice and fresh fillings like salmon, avocado, or vegetables. However, be mindful of sodium from soy sauce and avoid tempura or excessive creamy sauces.

How can I make Chinese takeaway healthier?

To make Chinese takeaway healthier, choose steamed dishes over fried ones, opt for plain boiled rice instead of fried rice, and pick stir-fries with plenty of vegetables and lean protein.

Are all curries unhealthy?

Not all curries are unhealthy. Tomato-based curries like Jalfrezi or Madras are healthier than creamy ones like Korma or Tikka Masala, which are high in saturated fat from coconut milk or cream.

What's a healthier alternative to fish and chips?

A healthier alternative is to order grilled or crumbed fish instead of battered. Pair it with a side salad or mushy peas and opt for thicker-cut chips, which absorb less fat, if you're craving fries.

Is it better to choose a burger with a bun or a naked burger?

For a healthier option, choose a 'naked' burger without the bun and pair it with a side salad instead of fries. If you want the bun, opt for a single-patty grilled burger and skip the cheese and mayonnaise.

How can I reduce calories from sauces when ordering takeaway?

Ask for sauces and dressings on the side. This allows you to control the amount you add, significantly reducing the calories, sugar, and sodium in your meal.

Which Mexican food is the healthiest for takeaway?

The healthiest Mexican options are 'naked' burrito bowls or fajitas with grilled chicken or fish, packed with vegetables, beans, and salsa. Minimize sour cream, cheese, and fried tortilla chips.