What is the healthiest takeout food you can get?

According to a study cited by the Center for Science in the Public Interest, the average entree from a non-chain restaurant can contain around 1,300 calories, significantly more than a standard meal. This guide reveals how to make smart substitutions and identify what is the healthiest takeout food you can get to stay on track with your nutritional goals.

Quick Summary

This guide provides practical tips for navigating restaurant menus to find the most nutritious options. It covers making smart substitutions, focusing on lean proteins and vegetables, avoiding fried ingredients, and controlling high-calorie sauces to ensure healthier, balanced meals.

Key Points

• Choose Cooking Methods Wisely: Opt for grilled, steamed, or baked dishes instead of fried or crispy ones to reduce fat and calories.

• Prioritize Vegetables and Lean Protein: Fill your plate with veggies and select lean protein sources like chicken breast, fish, or legumes.

• Control Sauces and Dressings: Always ask for sauces and dressings on the side to manage added sugar, salt, and fat.

• Practice Portion Control: Many takeout portions are oversized. Save half of your entree for a future meal to avoid overeating.

• Go for Whole Grains: When possible, swap refined carbs like white rice or noodles for healthier options like brown rice or whole-grain breads.

• Be Mindful of Toppings: Limit high-fat toppings such as cheese, sour cream, and bacon bits, which add unnecessary calories.

Takeout food has become a staple for many busy individuals, but it often comes with a nutritional cost, primarily due to large portion sizes and heavy, high-fat preparations. Making informed choices is key to enjoying the convenience of takeout without derailing a healthy diet. The answer to "What is the healthiest takeout food you can get?" depends heavily on making strategic substitutions and knowing which menu items to select.

Core Principles for Healthier Takeout

Regardless of the cuisine, applying a few fundamental rules can transform a typically unhealthy meal into a nutritious one.

Prioritize Lean Protein and Vegetables

• Swap Fried for Grilled or Steamed: Avoid dishes described as “crispy,” “battered,” or “fried”. Opt for proteins like grilled chicken, baked fish, or steamed tofu.
• Request Extra Veggies: Ask for extra vegetables in your stir-fry, wrap, or bowl to add fiber, vitamins, and minerals.
• Embrace Plant-Based Options: Dishes with legumes like lentils (dal) and chickpeas (chana masala) are high in fiber and can be very filling.

Manage Sauces and Condiments

• Ask for Dressing and Sauce on the Side: This gives you full control over how much you add. Many restaurant sauces are loaded with sugar, sodium, and fat.
• Opt for Lighter Alternatives: Choose vinaigrettes over creamy dressings, and salsa or guacamole over cheese and sour cream.

Watch Portion and Starch Sizes

• Control Carb Intake: Restaurants often serve double portions of refined carbs. Choose brown rice over white rice, whole-grain bread over white, or swap out a starchy side for extra vegetables.
• Save Half for Later: Given the large portion sizes, immediately portioning half of your meal into a to-go box can help manage calorie intake.

The Healthiest Takeout Choices by Cuisine

Applying the above principles to different cuisines allows for specific, healthy selections.

Asian Cuisine

• Healthier Options:
  • Chinese: Steamed dumplings, chicken with broccoli or snow peas, or Buddha's delight, served with plain brown rice.
  • Thai: Fresh summer rolls (unfried), vegetable stir-fries like pad pak or pad prik king, and lean protein like chicken satay.
  • Japanese: Miso soup, sashimi, or teriyaki chicken (with sauce on the side).
• What to Avoid: Fried rice, egg rolls, dishes with creamy sauces, or those with heavy, sugary sweet and sour sauces.

Mexican Cuisine

• Healthier Options:
  • Burrito Bowl: With brown rice, black beans, fajita veggies, grilled chicken or sofritas, salsa, and guacamole.
  • Tacos: Opt for corn tortillas with grilled fish, chicken, or beans and top with plenty of pico de gallo.
  • Fajitas: A great option if you focus on the lean protein and veggies, using corn tortillas sparingly.
• What to Avoid: Fried taco shells, refried beans, large servings of chips, and excessive cheese or sour cream.

Indian Cuisine

• Healthier Options:
  • Tandoori Dishes: Grilled chicken, fish, or vegetable skewers cooked in a tandoor oven are flavorful and low in fat.
  • Lentil Dishes: Dal or lentil soup are fiber and protein powerhouses, especially when based on tomatoes instead of cream.
  • Vegetable Curries: Dishes like chana masala (chickpeas) and aloo gobi (cauliflower and potatoes) are excellent choices.
• What to Avoid: Creamy curries (like korma or tikka masala), samosas, and naan bread.

Mediterranean/Greek Cuisine

• Healthier Options:
  • Kebabs: Grilled chicken, salmon, or shrimp skewers are lean protein choices.
  • Salads: Greek or fattoush salads with lean meat or falafel, and light dressing on the side.
  • Dips with Veggies: Hummus and baba ganoush are nutritious, but pair them with veggies instead of pita to reduce carbs.
• What to Avoid: Fatty gyro meats and heavy sauces.

American/Fast-Casual

• Healthier Options:
  • Grilled Chicken Sandwich/Wrap: A great source of lean protein.
  • Salads: Most chains offer grilled chicken or lean protein salads.
  • Chili: Often high in protein and fiber from beans and lean meat.
  • Custom Bowls: Fast-casual spots like Chipotle offer highly customizable, healthy burrito bowls.
• What to Avoid: Deep-fried items (nuggets, fries), bacon, creamy dressings, and sugary beverages.

Takeout Health Comparison Table

Cuisine	Healthier Option	Less Healthy Option
Asian	Chicken with broccoli, steamed brown rice	Sweet & sour chicken, fried rice
Mexican	Grilled chicken burrito bowl, salsa, guac	Ground beef burrito, chips, sour cream
Indian	Chicken tandoori, dal, plain rice	Chicken tikka masala, naan, samosas
Mediterranean	Chicken skewers, Greek salad, hummus	Lamb gyro, fries, heavy sauce
American	Grilled chicken wrap, side salad	Double cheeseburger, fries, milkshake

Conclusion: Mindful Choices for Healthier Takeout

Making healthy takeout choices is less about finding a single, perfect dish and more about adopting a strategy. By focusing on grilled or steamed proteins, loading up on vegetables, managing sauces, and controlling portions, you can turn nearly any cuisine into a nutritious meal. Remember to check online menus for nutritional information, as many chain restaurants are required to provide it. With these mindful adjustments, your next takeout meal can be both convenient and healthy, supporting your nutritional goals without compromise. For more information on eating well, resources like the American Heart Association offer valuable tips for navigating dining out.

Frequently Asked Questions

What are some healthy options for Chinese takeout?

For healthy Chinese takeout, opt for steamed dumplings, steamed fish, or vegetable-based stir-fries like chicken with broccoli. Choose plain steamed brown rice instead of fried rice.

How can I make Mexican takeout healthier?

Customize your order by choosing a burrito bowl with brown rice, black beans, fajita vegetables, and lean protein like grilled chicken or fish. Ask for salsa or guacamole instead of cheese and sour cream.

Are there any healthy choices at a Thai restaurant?

Yes, many Thai options are healthy. Look for unfried summer rolls, chicken satay, or vegetable stir-fries. Be cautious with creamy coconut milk-based curries and ask for sauces on the side.

What's the healthiest option at a pizza place?

Order a thin-crust pizza with extra vegetable toppings and light cheese. Steer clear of deep-dish and meat-heavy, cheese-laden options. Bruschetta is a good appetizer choice.

How do I reduce calories when ordering fast food?

Choose grilled chicken sandwiches or wraps over fried versions, get a side salad or baked potato instead of fries, and ask for condiments like mayo and special sauces on the side or omitted entirely.

What are some healthy choices from Indian cuisine?

Excellent choices include tandoori-cooked meat or vegetables, dal (lentil dish) with a tomato base, or chana masala (chickpeas). Skip the creamy curries, samosas, and naan.

How can portion control help with healthy takeout?

Restaurant portions are often larger than a single serving. A simple strategy is to ask for a to-go container with your meal and save half for later, which can help manage calorie intake and prevent overeating.

Are poke bowls a healthy takeout option?

Yes, poke bowls are often a healthy choice. Use a base of leafy greens or brown rice, add plenty of vegetables, and include a lean protein like salmon. Ask for creamy dressings on the side or use a lighter dressing.