Navigating the Takeaway World for Healthy Choices
Takeaway food often gets a bad reputation, but it doesn't have to be an unhealthy indulgence. The key lies in making informed decisions about what you order and how it's prepared. Instead of viewing takeaway as a diet cheat day, think of it as an opportunity to find delicious, convenient, and nutritious meals that fit your healthy lifestyle. By knowing what to look for and what to avoid, you can enjoy your favorite cuisines without compromising your well-being. This comprehensive guide will walk you through the healthiest choices across various cuisines, offering practical tips and showing you how to customize your order for maximum nutritional benefit.
Healthier Options by Cuisine
Different cuisines offer different challenges and opportunities for healthy eating. Here is a breakdown of smart choices within some of the most popular takeaway types:
Chinese Food
- Healthier Choices: Opt for steamed dishes, such as dumplings, steamed fish, or chicken with broccoli. Vegetable-heavy stir-fries, like Buddha's Delight or moo goo gai pan, are also great options. Choose steamed rice over fried rice to reduce fat and calories.
- To Limit: Avoid anything fried or battered, such as spring rolls, egg rolls, prawn toast, or sweet and sour pork. Skip high-sugar sauces like General Tso's or orange chicken, and instead ask for low-sodium soy sauce on the side.
Thai Food
- Healthier Choices: Go for clear, broth-based soups like Tom Yum, or vegetable stir-fries with lean protein like pad pak or pad prik king. Rice paper summer rolls are a great alternative to fried spring rolls. Choose lean proteins like tofu, chicken, or seafood.
- To Limit: Be mindful of creamy curries (red, green, massaman) that are often high in saturated fat from coconut milk. If you do order a curry, spoon out the solid ingredients and leave most of the sauce behind. Limit oily noodle dishes like pad thai.
Indian Food
- Healthier Choices: Tandoori-cooked meats and tomato-based curries, such as jalfrezi or madras, are excellent options. Look for lentil or chickpea side dishes (dal or chana masala). Choose chapatti or plain rice over naan or pilau rice.
- To Limit: Avoid creamy curries like korma or passanda, which are high in saturated fat. Say no to deep-fried appetizers like bhajis, pakoras, and samosas.
Mexican Food
- Healthier Choices: Choose grilled lean protein like fish or chicken for tacos or burrito bowls instead of ground beef. Load up on fresh vegetables and salsa. Use corn tortillas, which are often lower in fat than flour.
- To Limit: Skip the deep-fried taco shells and excess cheese and sour cream. Avoid large portions of refried beans and white rice, which can be high in sodium and calories. Guacamole is a healthier fat option but should be eaten in moderation due to its calorie density.
How to Customize Your Order for Maximum Health
Even when ordering from a fast-food chain or a cuisine with less obvious healthy options, you can make smarter choices by being a proactive customer. These simple requests can significantly reduce the calorie and fat content of your meal:
- Ask for sauces on the side. This gives you control over how much you add, allowing you to use less or choose a lower-calorie option.
- Opt for grilled, baked, or steamed protein. Many places offer a grilled version of a sandwich or dish. For example, choose a grilled chicken sandwich over a crispy (fried) one.
- Substitute vegetables for starchy sides. Swap out fries for a side salad, or ask for extra vegetables in your stir-fry instead of additional rice or noodles.
- Choose smaller portion sizes. If available, order from the kids' menu or get an appetizer as your main course. If portions are large, plan to save half for another meal.
- Build a bowl. Fast-casual restaurants often offer bowls with a base of whole grains or greens, allowing you to customize your meal with lean protein and plenty of vegetables.
Comparison Table: Healthier vs. Less Healthy Takeaway Choices
| Feature | Healthier Takeaway Option | Less Healthy Takeaway Option |
|---|---|---|
| Protein | Grilled chicken, tofu, steamed fish, shrimp kebabs | Fried chicken, battered fish, rich curries with fatty meat |
| Cooking Method | Steamed, grilled, baked, roasted, stir-fried | Deep-fried, battered, creamy sauces, smothered in cheese |
| Carbohydrates | Plain boiled rice, brown rice, whole-grain wrap, bulgur | Fried rice, white rice, naan, deep-dish pizza, french fries |
| Sauces/Dressings | Salsa, mustard, light vinaigrette, tomato-based sauce | Creamy sauces, mayonnaise, rich gravies, sweet and sour sauce |
| Sides | Side salad, steamed vegetables, baked potato, fruit cup | French fries, onion rings, mac 'n' cheese, garlic bread |
The Importance of Mindful Eating and Portion Control
Even with the healthiest options, portion sizes in restaurants can be much larger than what is considered a single serving. Practicing mindful eating can help you avoid overeating. Slow down and savor your meal, listening to your body's fullness cues. A simple strategy is to serve a portion onto a smaller plate and refrigerate the rest for a later meal, making one takeaway order last for two.
Conclusion: Takeaway Can Be Healthy
Ultimately, the healthiest takeaway is not a single dish but a mindful approach to ordering. By prioritizing nutrient-dense foods like lean protein and fresh vegetables, choosing healthier cooking methods, and controlling portions, you can enjoy the convenience of takeaway without compromising your health. The next time you order in, remember these tips to make a smart, delicious, and nutritious choice. It's about knowing your options and making informed decisions that benefit your body and your taste buds.
Further Reading
For more information on making healthy choices when dining out, consult the American Heart Association's tips for takeout.
