Navigating Takeaway Menus for Healthier Choices
When craving takeaway, it's easy to fall into old habits and order the unhealthiest options. However, with a little knowledge, you can enjoy a delicious meal without completely derailing your health goals. The key is to know what to look for and what to avoid, no matter the cuisine. The secret lies in focusing on lean protein, vegetables, and healthier cooking methods like steaming, grilling, and stir-frying.
Healthier Options from Your Favorite Cuisines
Here’s a breakdown of how to make healthier choices at different types of takeaway restaurants:
- Chinese: Avoid deep-fried or battered dishes like prawn toast, sweet and sour pork balls, and crispy duck. Instead, opt for steamed fish or chicken with vegetables, steamed dumplings, or a broth-based soup like crab and sweetcorn. Choose boiled rice over egg-fried rice to reduce fat and calories. Ask for sauce on the side to control sodium levels.
- Indian: Skip creamy curries such as korma or pasanda, which are high in saturated fat. Healthier choices include tomato-based curries like jalfrezi or madras, or tandoori-cooked meat. Choose plain rice and chapatti over pilau rice and naan. Lentil side dishes (dhal) and plenty of vegetables are also excellent additions.
- Thai: Thai green and red curries can be heavy due to coconut milk. For a lighter option, choose stir-fried dishes with lean protein like chicken or prawns and lots of vegetables. Good choices include beef salad or chicken with ginger. Summer rolls (rice paper rolls) are a great alternative to fried spring rolls and are packed with fresh veggies.
- Mexican: Skip the nachos and large burritos filled with sour cream and cheese. A great option is a "naked" burrito bowl with plenty of beans, brown rice, lean meat, salsa, and guacamole. Fajitas are also a good choice, especially with extra vegetables. Choose grilled tacos over crispy, fried ones.
- Fish and Chips: The classic battered fish and chips is high in unhealthy fats. Opt for grilled fish with a side of mushy peas or a garden salad instead. If you must have chips, choose thicker-cut ones, as they absorb less oil than thinner fries, and go for a small portion or share.
Making Healthier Choices a Habit
Beyond specific dishes, there are general strategies to help you maintain a balanced diet while enjoying takeaway. Firstly, consider your portion sizes. Many takeaway meals are large enough for two servings. Don't be afraid to save half for another meal. Secondly, ask for sauces and dressings on the side. This simple change gives you full control over how much you add, drastically reducing sugar, salt, and fat intake. Lastly, always prioritize adding extra vegetables to your meal. Whether it's asking for more veggies in your stir-fry or adding a side salad, this boosts your fiber and nutrient intake.
Takeaway Options: Healthy vs. Less Healthy
| Feature | Healthier Takeaway Choices | Less Healthy Takeaway Choices |
|---|---|---|
| Cooking Method | Grilled, steamed, roasted, stir-fried | Deep-fried, battered, creamy sauces |
| Carbohydrate | Boiled rice, steamed rice, plain chapatti, brown rice | Egg fried rice, pilau rice, naan bread, large pasta portions |
| Sauces/Toppings | Tomato-based sauces, salsa, side dressings | Creamy curries, mayonnaise, sweet and sour sauce, excess cheese |
| Protein | Lean chicken breast, tandoori meat, seafood, tofu, beans, dhal | Crispy duck, fried meats, battered sausage, processed meats |
| Sides | Steamed vegetables, side salad, mushy peas | Prawn crackers, spring rolls, oily bread, large portions of fries |
Conclusion
Finding the healthiest takeaway you can have is a matter of mindful ordering, not total deprivation. By making small, strategic swaps—like choosing grilled fish over battered, tomato-based curries over creamy ones, and focusing on veggie-packed dishes—you can enjoy your favorite takeout flavors without compromising your nutritional goals. Remember to control your portion sizes and always ask for sauces on the side to stay in command of your meal's fat, salt, and sugar content. A balanced diet and the occasional takeaway are not mutually exclusive. With these tips, you can feel good about your food choices every time.
For more expert advice on healthy eating, consider resources from organizations like the American Heart Association, which provides excellent guides for making nutritious choices when dining out.
