Your Guide to Healthier Takeaway Choices
Takeaway meals are a modern convenience, offering a quick and satisfying dinner after a long day. However, they have a reputation for being high in saturated fat, salt, and calories. This doesn't mean you have to abandon them entirely. The key lies in understanding how to navigate different cuisines and make informed decisions.
Golden Rules for Any Takeaway
No matter what you're craving, a few universal principles can steer you toward a healthier meal:
- Prioritise cooking methods: Choose grilled, steamed, or baked dishes over those that are deep-fried or battered. Words like 'crispy', 'battered', and 'fried' are red flags.
- Control the sauces: Always ask for dressings and sauces on the side. This simple request gives you complete control over how much you add to your food, preventing excess sugar, salt, and fat.
- Load up on veggies: Ask for extra vegetables in your stir-fries, curries, or pizzas. Not only do they add valuable nutrients, but the fibre will also help you feel fuller for longer.
- Select lean protein: Opt for dishes with lean protein sources like chicken, fish, or tofu. Avoid processed or fattier meats.
- Manage portions: Ordering a smaller portion or saving some for a healthy lunch the next day can dramatically cut down on calories.
Healthiest Choices by Cuisine
Indian
When ordering Indian, avoid creamy, coconut-milk-based sauces like korma, pasanda, and masala. Instead, choose:
- Tandoori-cooked dishes: Lean chicken or fish cooked in a clay oven with spices is an excellent low-fat, high-protein option.
- Tomato or yoghurt-based curries: Madras or jalfrezi are good choices. Stick to a moderate portion of the sauce.
- Sides: Choose plain rice or a chapatti instead of pilau rice or naan bread. Dhal (lentils) and vegetable side dishes are also excellent additions.
Chinese and Thai
Chinese and Thai takeaways can be surprisingly healthy with the right ordering strategy.
- Chinese: Go for steamed dishes, such as steamed fish or dumplings. Chicken chop suey or beef with black bean sauce are also great options, but be mindful of sugary sauces. Always opt for plain boiled or steamed rice over egg-fried rice.
- Thai: Tom Yum soup is a fantastic low-fat, flavour-packed starter. For mains, choose stir-fries or a Larb salad with lean protein. If you must have a curry, remember that green and red curries are high in coconut milk, so go easy on the sauce.
Italian
The secret to healthy Italian is focusing on fresh toppings and tomato-based sauces.
- Pizza: Request a thin-crust pizza with vegetable, fish, or lean meat toppings. Ask for less cheese to reduce saturated fat. Adding a side salad is a great way to boost nutrients.
- Pasta: Choose a tomato-based sauce instead of a creamy alternative. If the restaurant offers smaller portion sizes, go for that and pair it with a side salad.
- Starters: Opt for bruschetta over garlic bread, as it uses less butter.
Fish and Chips
Your local chippy can offer a healthier option, especially if you follow these steps:
- Fish: Ask for fish coated in breadcrumbs, as this absorbs less fat than batter. If you opt for battered fish, try not to eat all the batter.
- Chips: Thicker chips absorb less fat, so they are a better choice. Request no extra salt, and add a little yourself if desired.
- Sides: Order mushy peas or baked beans instead of fattier alternatives.
Comparison Table: Healthy Takeaway Swaps
| Takeaway Craving | Less Healthy Option (to avoid) | Healthier Alternative (to choose) | Reason for the swap |
|---|---|---|---|
| Indian | Creamy Korma or Masala curry, Naan bread, Pilau rice | Tandoori Chicken, Jalfrezi, Chapatti, Plain rice | Lower saturated fat, reduced calories, less refined carbs |
| Chinese | Deep-fried Sweet & Sour Pork, Egg-fried rice, Prawn crackers | Steamed Fish or Dumplings, Chicken Chop Suey, Boiled rice | Steamed cooking method reduces fat, boiled rice is less oily |
| Thai | Green or Red Curry (with coconut milk), Fried Noodles | Tom Yum Soup, Beef Salad, Stir-fried dishes | Less coconut milk, grilled/steamed protein, more vegetables |
| Italian | Cheesy Deep-Pan Pizza, Creamy Pasta, Garlic Bread | Thin-Crust Veggie Pizza, Tomato-based Pasta, Bruschetta | Reduced saturated fat and calorie content from cheese and cream |
| Kebabs | Doner Kebab with creamy mayonnaise | Shish Kebab with pitta bread and lots of salad | Grilled lean meat is healthier than fatty processed meat |
Creating Your Own Healthy Fakeaway
For ultimate control over ingredients and portion size, cooking a 'fakeaway' at home is the best option. You can find numerous recipes for healthier versions of classic takeaway dishes online, such as lean chicken curries, veggie-loaded pizzas using pita bases, or stir-fries with plenty of vegetables and lean protein. This approach ensures you know exactly what goes into your meal and can avoid excess fat, salt, and sugar.
Conclusion
Choosing a healthy takeaway option is not about denying yourself a treat, but rather about making informed decisions. By prioritising grilled or steamed dishes, controlling sauces, managing portions, and filling up on vegetables, you can enjoy your favourite takeaway cuisines guilt-free. With a little planning and smart ordering, convenience food can still be a nutritious part of a balanced diet. For more detailed tips on specific cuisines, the nidirect website is a great resource.
How to make your takeaway healthier:
- Choose Wisely: Prioritise cuisines known for healthier options, like Japanese, Greek, or Vietnamese, and learn to navigate other menus with smart choices.
- Go for Grilled or Steamed: Opt for cooking methods that don't involve deep-frying to dramatically reduce fat and calories.
- Request Sauces on the Side: Maintain control over the amount of high-sugar, high-fat sauces and dressings you consume.
- Fill up on Vegetables: Order extra vegetables to boost fibre and nutrient intake, helping you feel full and satisfied.
- Make Smart Carbohydrate Choices: Swap pilau or egg-fried rice for plain steamed rice, and opt for chapattis or thin-crust bases.
- Manage Portion Sizes: Order smaller portions or save half of your meal for a nutritious lunch the next day to avoid overeating.
- Embrace the 'Fakeaway': For maximum health benefits and control, try recreating your favourite takeaway dishes at home from scratch.
Frequently Asked Questions
What is the healthiest type of takeaway cuisine overall?
Japanese cuisine, with its emphasis on fresh fish, vegetables, and steamed rice, is often considered one of the healthiest overall takeaway options. Greek and Mediterranean cuisines are also excellent choices, focusing on grilled meats, salads, and olive oil.
How can I make my Indian takeaway healthier?
Choose tandoori or tomato-based curries like madras or jalfrezi, and opt for plain rice or chapattis instead of naan and pilau rice. Order vegetable side dishes or dhal to boost nutrients.
What should I avoid in a Chinese takeaway?
Steer clear of deep-fried starters like spring rolls and prawn toast, and avoid sugary sauces like sweet and sour. Skip egg-fried rice in favour of plain steamed rice.
Can I have a healthy pizza takeaway?
Yes, by choosing a thin-crust base, opting for vegetable or lean meat toppings, and asking for less cheese, you can significantly reduce the calorie and fat content of a pizza. Pairing it with a side salad is also a great strategy.
What is a good healthy alternative to a doner kebab?
Choose a shish kebab instead, which features skewers of whole, grilled meat or fish, and serve it with plenty of salad in a pitta bread.
How can I make healthier choices at a fish and chip shop?
Ask for fish coated in breadcrumbs rather than batter, which absorbs less fat. Choose thicker-cut chips, and avoid extra salt. Sides like mushy peas or baked beans are a good idea.
Is Thai curry always unhealthy due to coconut milk?
No, while red and green curries use coconut milk, you can make a healthier choice by ordering a moderate portion and not eating all the sauce. Even better, opt for a stir-fried dish or a Tom Yum soup.
