Making Smarter Choices in Popular Cuisines
When craving a takeaway, the cuisine you choose can significantly impact the nutritional value of your meal. Instead of automatically labeling certain types as 'unhealthy,' focus on making informed decisions within each category. For instance, many Asian cuisines feature steamed, grilled, or vegetable-heavy dishes that are far healthier than their deep-fried counterparts.
Japanese and Vietnamese Takeaway
Japanese and Vietnamese food are often excellent choices, prioritizing fresh ingredients and lighter cooking methods. Sushi and sashimi are great options, providing lean protein and healthy omega-3 fatty acids from fish. For a more substantial meal, opt for miso soup, a broth-based dish packed with probiotics, and edamame, a fibrous and protein-rich soybean snack. In Vietnamese cuisine, rice paper rolls (known as 'Soldiers') and pho (noodle soup) are fantastic alternatives to fried spring rolls, offering a bounty of fresh herbs and vegetables with lean protein.
Thai and Indian Takeaway
While delicious, Thai and Indian curries often contain high amounts of saturated fat from coconut milk or cream. To make these takeaways healthier, choose tomato-based curries, such as jalfrezi or madras, instead of creamy korma or masala. Tandoori-cooked meat or dal (lentil side dishes) are also much healthier choices. For Thai food, opt for stir-fried dishes with plenty of vegetables, or clear soups like tom yum, over richer curries. Always ask for brown rice instead of white to increase your fiber intake.
Mexican Takeaway
Mexican food offers a great opportunity for customization. Instead of a large burrito wrapped in a flour tortilla, choose a 'naked' burrito bowl with a base of brown rice or lettuce. Load it up with whole black or pinto beans, grilled chicken or fish, and plenty of salsa and fresh veggies. Skip the high-fat sour cream and cheese, or ask for a very light amount. Guacamole is a great addition, offering healthy fats, but be mindful of portion sizes. Soft corn tortillas are also a healthier alternative to fried hard-shell tacos.
Healthier Takeaway Swaps to Order
Making simple changes can dramatically improve your meal's nutritional profile. Here is a list of effective swaps to employ during your next order:
- Swap Fried for Grilled: Instead of fried fish, battered chicken, or crispy spring rolls, opt for grilled fish, grilled chicken, or steamed dumplings.
- Choose Thinner Bases: On pizza, select a thin crust over a deep-pan or cheese-stuffed crust.
- Prioritize Veggies: Ask for extra vegetables in stir-fries, burritos, and on pizzas to boost fiber and micronutrients.
- Control Sauces and Dressings: Request sauces, dips, and dressings on the side. This allows you to control how much you consume, avoiding hidden sugars and fats.
- Opt for Plain Rice: Choose plain steamed rice instead of egg-fried or pilau rice to reduce fat and sodium.
- Side Swap: Trade fries for a side salad, grilled corn, or steamed vegetables.
Takeaway Cuisine Nutritional Comparison
| Cuisine | Unhealthy Choice (Typical) | Cal/Fat | Healthy Swap | Cal/Fat (Approx) | Benefit of Swap |
|---|---|---|---|---|---|
| Chinese | Sweet & Sour Battered Pork with Egg Fried Rice | ~800-1000 cal / 40-50g fat | Steamed Fish & Vegetables with Boiled Rice | ~350-450 cal / <10g fat | Less saturated fat, more fiber. |
| Indian | Chicken Korma with Pilau Rice and Naan | ~1000-1200 cal / 60-70g fat | Chicken Jalfrezi with Plain Rice and Chapatti | ~500-600 cal / 25-35g fat | Lower fat and salt content. |
| Italian | Large Pepperoni Deep Pan Pizza | ~1500+ cal / 70+g fat | Thin-Crust Veggie Pizza | ~800-1000 cal / 30-40g fat | Reduced calories, more vegetables. |
| Fish & Chips | Battered Cod & Thick Chips | ~800+ cal / 45+g fat | Grilled Fish & Mushy Peas | ~400-500 cal / 15-20g fat | Less oil, more protein, added veg. |
General Best Practices for Healthier Takeaway
Making healthier choices extends beyond just the dish you select. Here are some overarching tips to keep in mind:
- Check the Menu Online: Many restaurants and fast-food chains provide nutritional information on their websites. Use this to find the best options before you even order.
- Practice Portion Control: Takeaway portion sizes are often larger than a single serving. Consider sharing a main course, ordering a smaller size, or saving half for the next day's lunch.
- Stay Hydrated: Skip the sugary fizzy drinks and opt for water instead. This reduces your sugar and calorie intake and helps with satiety.
- Learn Menu Lingo: Look for words like "grilled," "roasted," "steamed," and "sautéed," which typically indicate healthier cooking methods. Avoid terms like "battered," "crispy," and "creamy".
- Add Your Own Sides: Bulk up your takeaway with a simple side salad at home. This increases your vegetable intake and helps you feel fuller.
Conclusion: Making Informed Choices
Ultimately, the question of "What is the healthiest takeaway to have?" doesn't have a single answer. The best takeaway is one that is chosen mindfully, with an emphasis on balanced nutrition. By prioritizing fresh, lean ingredients, and opting for healthier cooking methods, you can enjoy your favorite convenience foods while still supporting your health. The key lies in swapping out high-fat, high-calorie options for more nutrient-dense alternatives. By following these simple guidelines, you can transform your takeaway experience from a guilty pleasure into a balanced and satisfying meal. For more on how to eat well even when dining out, consult resources like the American Heart Association.
