Understanding the Takeaway Dilemma
Ordering a takeaway is a convenient and enjoyable modern luxury, but it often comes with a nutritional cost. Many standard takeaway dishes are notorious for being high in saturated fat, salt, and sugar, and low in essential nutrients like fibre and vitamins. However, the blanket assumption that all takeaway is bad for you is misleading. The key lies in understanding how different cuisines and cooking methods impact the nutritional profile of your meal, and making informed decisions based on that knowledge. By choosing grilled, steamed, or stir-fried options over deep-fried or creamy dishes, and prioritising vegetables and lean proteins, you can significantly improve the healthiness of your takeaway.
Healthiest Options by Cuisine
Chinese Takeaway
Chinese cuisine is often associated with high-salt, deep-fried fare, but many nutritious alternatives exist. Look for dishes that are steamed or stir-fried, and packed with vegetables. Lean proteins like chicken, fish, or tofu are excellent choices. A great option is a mixed vegetable stir-fry with steamed fish or chicken chop suey, opting for steamed rice instead of egg-fried rice. Always request sauces on the side to manage sodium and sugar intake.
Indian Takeaway
Indian food can be a minefield of creamy, high-fat sauces. Healthier choices typically involve tandoori cooking methods and tomato or yoghurt-based sauces. Tandoori chicken or prawns, for instance, are grilled and low in fat. For curries, opt for a Madras or Jalfrezi with chicken, prawns, or vegetables. Lentil side dishes (dhal) are another excellent, high-protein, and high-fibre choice. Avoid korma and masala, which are heavy with cream and ghee, and choose chapatti or plain rice over naan or pilau rice.
Italian Takeaway
When ordering Italian, pizza and pasta are the two main culprits for high calories and saturated fat. For pizza, a thin-crust base loaded with vegetable toppings like mushrooms, peppers, and onions is the best option. Ask for less cheese to reduce saturated fat. For pasta, stick to tomato or vegetable-based sauces rather than creamy Alfredo or carbonara. A simple bruschetta with fresh tomatoes and herbs is a much healthier starter than garlic bread.
Burgers and Kebabs
While a doner kebab can be packed with fat, a shish kebab offers a far healthier alternative, featuring lean cuts of meat or fish on a skewer, served with pitta bread and plenty of fresh salad. When ordering a burger, go for a grilled lean beef or fish patty without cheese, mayonnaise, or bacon. Always ask for extra salad and consider skipping the chips or swapping them for a side salad.
Thai and Japanese Takeaway
Japanese food is often one of the healthiest takeaway choices due to its emphasis on fresh, raw ingredients and low saturated fat content. Sashimi, salmon sushi with brown rice, and teppanyaki grilled meats are fantastic options. For Thai cuisine, opt for stir-fried or steamed dishes. Watch out for creamy curries that are high in coconut milk. Larb Gai (chicken mince salad) or Tom Yum soup are spicy and flavourful, and a great healthy option.
How to Make Smart Takeaway Choices
Making your takeaway healthier isn’t just about choosing a different meal; it's about being strategic. Here are some key tips:
- Prioritise vegetables: Ask for extra vegetables in your stir-fry, curry, or pizza. Vegetables add bulk, fibre, and nutrients without significantly increasing calories.
- Control the carbs: If your meal comes with rice or noodles, ask for a smaller portion or opt for brown rice for extra fibre. Consider having a salad instead of chips or extra bread.
- Manage sauces: Sauces are often loaded with hidden sugars, salt, and fat. Ask for sauces and dressings on the side so you can control how much you use.
- Watch the cooking method: Choose grilled, steamed, or baked dishes over deep-fried or battered ones. This is one of the most effective ways to reduce unhealthy fats.
- Hydrate wisely: Stick to water instead of sugary fizzy drinks. A soft drink can add hundreds of unnecessary calories.
Comparison Table: Healthy vs. Unhealthy Takeaway
| Cuisine | Healthier Option | Unhealthier Option |
|---|---|---|
| Chinese | Steamed fish with vegetables, chicken chop suey, steamed rice | Sweet and sour pork, egg-fried rice, spring rolls |
| Indian | Tandoori chicken or prawn madras, vegetable dhal, plain rice | Chicken korma, creamy butter chicken, naan bread |
| Italian | Thin-crust pizza with vegetable toppings, tomato-based pasta | Deep-dish pizza with extra cheese and meat, creamy pasta |
| Burgers/Kebabs | Shish kebab with pitta and salad, plain grilled burger | Doner kebab with mayonnaise, deep-fried chicken burger, thick-cut chips |
| Thai | Steamed dishes, vegetable stir-fries, Tom Yum soup | Red or green curries (high coconut milk), deep-fried spring rolls |
| Japanese | Sashimi, salmon sushi with brown rice, edamame | Deep-fried tempura, chicken curry |
Conclusion: Making Smarter Takeaway Choices
The healthiest takeaway is not necessarily the one with the fewest calories, but the one with the highest nutritional value. By being mindful of ingredients, cooking methods, and portion sizes, you can enjoy takeaway without compromising your health goals. The key is to think of takeaway not as a guilty pleasure, but as a culinary option where you have control. Next time you reach for the phone or app, remember these tips and make a decision that's both delicious and nutritious. The healthiest thing you can get from a takeaway is a meal that nourishes your body and satisfies your craving, all while staying true to your dietary goals.
For further guidance on maintaining a healthy diet, you can check official resources like the NHS guide to healthier takeaways.
