Decoding Healthy Menus: A Game Plan for Ordering Out
When the convenience of ordering out calls, a little preparation goes a long way. The key to finding the healthiest option is not just about choosing a salad but understanding how dishes are prepared and how you can customize them. Before you even pick up the phone or open the app, consider your strategy.
Prioritize Preparation Methods
The cooking method can dramatically impact the calorie and fat content of a meal. Learning the lingo is crucial for making smart decisions:
- Healthier: Look for menu items that are described as "grilled," "baked," "steamed," "roasted," or "broiled". These methods typically use less oil and retain more nutrients.
- Less Healthy: Be wary of dishes labeled as "crispy," "fried," "creamy," "buttered," or "smothered". These are often packed with saturated fats and excess calories.
Embrace Customization and Healthy Swaps
Most restaurants are more accommodating to requests than you might think. Customizing your order is one of the most powerful tools you have for a healthier takeout experience.
Simple Customization Tips:
- Sauce on the Side: Ask for dressings, sauces, and gravies on the side to control how much you use. Many creamy sauces can be high in calories and fat.
- Double the Veggies: Ask for extra vegetables to be added to your entree or to replace starchy sides like fries. Vegetables are high in fiber and micronutrients, helping you feel full and satisfied.
- Mind the Grains: Choose whole grains like brown rice over white rice or whole-wheat wraps instead of white tortillas when possible.
- Lean Protein Focus: Request lean protein options such as skinless grilled chicken, fish, or plant-based proteins like tofu or beans.
Mindful Portion Control
Restaurant portion sizes are notoriously large, often containing enough food for two or three meals. This can easily lead to overeating. Combat this by planning to eat only half and saving the rest for later. Some restaurants also offer smaller, lunch-sized portions or allow you to order an appetizer as your main course. Ask your server for a to-go box when the meal arrives and immediately pack away half.
Healthiest Takeout Options by Cuisine
Different cuisines offer unique opportunities for healthy choices. Here is a comparison to help guide your decisions:
| Cuisine | Healthiest Options | Options to Limit | Key Tip |
|---|---|---|---|
| Mexican | Burrito bowl (brown rice, grilled chicken, black beans, pico de gallo, guacamole), fish or grilled chicken soft tacos | Fried taco shells, sour cream, excessive cheese, fried chips | Request "Fresco style" to replace creamy dressings with salsa. |
| Chinese | Vegetable stir-fry with steamed chicken or tofu, Buddha's Delight, steamed dumplings | Fried rice, sweet and sour pork, crispy noodles, creamy sauces | Ask for extra veggies and use chopsticks to eat more slowly. |
| Italian | Minestrone soup, grilled seafood or chicken, pasta with marinara sauce | Creamy alfredo sauces, fettuccine alfredo, deep-fried appetizers | Choose tomato-based sauces over cream-based ones, and consider a small portion of pasta. |
| Indian | Tandoori chicken, dal (lentil soup), chana masala (chickpeas) | Samosas, dishes cooked in heavy ghee or cream, creamy curries | Order grilled items and ask if the cooking oil is unsaturated. |
| American | Grilled chicken sandwich (bunless or on whole-wheat), baked potato with salsa, lean grilled steak | Triple cheeseburgers, french fries, onion rings, fried chicken | Pile on the fresh vegetable toppings like lettuce, tomato, and onion. |
Avoiding Hidden Health Traps
Even seemingly healthy choices can hide pitfalls. For example, a large salad can be sabotaged by creamy, high-calorie dressings, excessive cheese, or fried toppings like croutons and bacon bits. Always get dressings on the side and be mindful of your toppings. In Mexican cuisine, while guacamole provides healthy fats, it is still high in calories, so moderation is key.
Beverages are another often-overlooked source of extra calories. Opt for water, unsweetened iced tea, or sparkling water with a splash of lemon or lime instead of sugary sodas, juices, or sweet tea. Many cocktails are also high in calories and sugar.
Conclusion: Making Informed Choices is a Lifestyle
Deciding what is the healthiest thing to order out is about more than a single menu item; it’s about a mindful approach to eating. By applying these simple strategies—checking menus online in advance, prioritizing preparation methods, making smart customizations, and practicing portion control—you can enjoy the convenience of takeout without derailing your health and nutrition goals. Remember that restaurants are increasingly flexible and willing to accommodate healthy requests, so don't be afraid to ask for what you need. With a bit of knowledge and a proactive mindset, you can find nutritious and delicious options, no matter where you eat.
