Demystifying the Healthiest Takeaway Options
Many of us turn to takeaway for convenience, but it's often associated with unhealthy eating. High levels of fat, salt, and calories are common, but they aren't inevitable. By knowing what to look for and what to avoid, you can make informed decisions that support your health goals. The key is to prioritize lean proteins, vegetables, and whole grains, while limiting fried items, heavy sauces, and excessive salt.
The Healthiest Takeaway Choices by Cuisine
Let's break down some of the most popular takeaway cuisines to see how you can make healthier choices:
- Chinese: Avoid deep-fried items like spring rolls, prawn crackers, and sweet and sour pork. Opt for steamed dishes, such as steamed fish or dumplings, or a stir-fry with plenty of vegetables and lean meat like chicken or Szechuan prawns. Pair it with plain boiled rice instead of egg-fried rice.
- Indian: Steer clear of creamy curries like korma, tikka masala, and passanda, which are high in saturated fat. Tandoori-cooked meats and vegetable-based dishes like dal or a jalfrezi with chicken or vegetables are excellent alternatives. Choose a chapatti or plain rice over naan or pilau rice.
- Thai: Thai curries often contain coconut milk, which is high in saturated fat. Stick to clear soups like Tom Yum, salads, or stir-fried dishes with lots of vegetables and lean protein. If you must have a curry, eat the meat and vegetables and leave most of the sauce behind.
- Japanese: This cuisine offers some of the healthiest options available. Sashimi, miso soup, and edamame are fantastic choices. Sushi can be healthy in moderation, but be mindful of the sugar content in the rice. Teriyaki dishes can be good, but ask for less sauce, as it often contains a lot of sugar.
- Fish and Chips: This British classic can be made healthier. Ask for grilled or breaded fish instead of battered, as it absorbs less fat. Choose thicker-cut chips, which absorb less oil, or swap chips for a side of mushy peas or baked beans. Use salt sparingly and don't eat all the batter.
- Mexican: Opt for fajitas, burrito bowls, or soft tacos instead of large, fried burritos. Ask for lean grilled meat or vegetarian fillings like beans and vegetables. Load up on fresh salsa and salad, and go easy on the cheese, sour cream, and guacamole to reduce calories.
- Burgers and Kebabs: Look for grilled chicken or lean meat patties instead of battered or fried options. A shish kebab with grilled meat and salad is a much healthier choice than a high-fat doner kebab. Order a regular burger without mayo or cheese and add extra salad.
The importance of portion control
Beyond just the type of food, controlling your portion size is crucial for a healthy takeaway. Many restaurant portions are oversized, so consider these tips:
- Share a dish: Splitting a larger portion with someone else is a simple way to cut down on calories.
- Save half for later: When your food arrives, immediately set aside half for another meal.
- Start with a smaller portion: Order a starter-sized pasta dish or choose from the kids' menu if it offers a suitable option.
Comparison Table: Healthier vs. Less Healthy Takeaway Options
| Cuisine | Healthier Option | Less Healthy Option |
|---|---|---|
| Chinese | Steamed fish with stir-fried vegetables and plain rice | Sweet and sour pork balls with egg-fried rice, prawn toast |
| Indian | Tandoori chicken with dal and chapatti | Chicken korma with pilau rice and naan bread |
| Thai | Tom Yum soup with a Thai beef salad | Creamy green or red curry with rice noodles |
| Japanese | Sashimi platter with miso soup and edamame | Tempura fried shrimp and vegetable curry |
| Italian | Thin-crust veggie pizza with a side salad | Pepperoni pizza with a cheese-stuffed crust and garlic bread |
| Mexican | Chicken or veggie fajitas with salsa | Large beef burrito with extra cheese and sour cream |
| Fish and Chips | Grilled fish with mushy peas and thick-cut chips | Large battered fish with thin fries and pies |
Conclusion: Making Healthier Choices Is Easier Than You Think
With a little knowledge, navigating the world of takeaway doesn't have to mean compromising your health. By choosing grilled, steamed, or stir-fried options over deep-fried items, prioritizing lean proteins and extra vegetables, and controlling your portion sizes, you can enjoy convenient meals guilt-free. Remembering to ask for sauces on the side and swapping out unhealthy sides for nutritious alternatives are simple yet impactful habits. The healthiest takeaway you can have is a mindful one, tailored to your dietary needs and goals, proving that fast and healthy can coexist.
What are some actionable steps for ordering a healthy takeaway?
- Check menus online: Before you order, take a quick look at the restaurant's website for nutritional information or healthier options marked with symbols.
- "Learn the lingo": Look for menu items that use keywords like "grilled," "steamed," "roasted," or "baked." Avoid words like "fried," "crispy," or "creamy".
- Customize your meal: Don't be afraid to make substitutions. Ask for extra vegetables, request sauces on the side, or swap fried sides for a salad.
- Manage your drinks: Stick to water or unsweetened drinks and avoid sugary beverages that add empty calories.
- Listen to your body: Eat slowly and pay attention to your hunger and fullness cues. Avoid eating beyond satiety, and don't be afraid to leave leftovers.
- Skip the extras: Say no to complimentary treats like sugary desserts, prawn crackers, or garlic bread to avoid unnecessary calories.
- Choose wisely from appetizers: For lighter fare, consider making a healthy appetizer your main meal, such as steamed dumplings or a clear soup.
