Takeout can be the most accessible option for many people, and it doesn’t always have to be high in calories, fat, and sugar. Some healthy takeout options include vegetable dishes and baked or steamed dishes instead of fried dishes. Every restaurant and cuisine is different, but in general you want to make sure your takeout meal contains vegetables and fruits and minimal dressings and sauces.
Pickup seems easier than ever. Nearly a third of adults in the United States used delivery apps to order from a restaurant or store in 2021. Read on to discover which takeout options are the healthiest and get ordering tips.
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Thai food is rich in vegetables and lean meats, so you won’t have a problem finding a delicious and nutritious option. Try one of these orders.
1. Summer rolls
Choose these over spring rolls because they are steamed instead of fried. Thai vegetables are usually low in fat, but spring rolls tend to be higher in calories and fat because they are fried. Summer rolls also contain lots of vegetables and lean proteins.
2. Chicken satay
Spiced, skewered and grilled chicken is a good source of protein, which contributes to the production and repair of cells. Chicken satay is also served on a stick, which makes it fun to eat. You can ask for the peanut sauce on the side if you are trying to cut down on extra fat and calories.
3. Green Papaya Salad
This salad features julienned papaya, beans, Thai chili peppers, assorted fresh greens, and peanuts for a deliciously spicy dish. Research has shown that papaya contains lycopene, a powerful antioxidant that can repair cell damage in your body.
Italian food gets a bad rap for its abundance of carb-heavy dishes, but the key is balance. Carbs are your body’s favorite energy source, and pasta is a type of carbohydrate. Try making substitutions instead of choosing one dish over another.
Don’t forget to watch your portion sizes too. One serving of pizza is equal to a quarter of a medium pizza. For pasta, the serving size is half a cup, but restaurants sometimes serve more.
1. Choose tomato-based sauces
You can enjoy a pasta dish every now and then. Marinara or other tomato sauces can be lower in calories than others if you are trying to control your weight. These sauces also contain less oil and saturated fat.
Tomatoes are a source of lycopene and nutrients such as potassium, iron, folate and vitamin C. The fruit provides other antioxidants, such as beta-carotene and phenolic compounds. Research has shown that the nutrients in tomatoes may help reduce the risk of heart disease.
2. Choose a thin crust
Opt for a thin crust pizza to avoid the extra calories of a thick, processed flour crust. You can even add vegetable toppings for extra nutrients.
3. Add egg whites
Try adding protein to your Italian dishes, especially pasta, which can make you hungry soon after you eat them. Protein helps keep you full for a longer period of time. For example, you can eat grilled shrimp in a pasta fra diavolo or add grilled chicken to a penne pomodoro.
Chinese food offers many options if you want to fill your stomach with vegetables, lean meats, and grains. Some of the following substitutions or options can help you choose a balanced meal.
1. Order brown rice
This is an easy alternative, and it’s often one that restaurants can make. Brown rice is a whole grain, meaning that the entire kernel remains intact. As a result, brown rice provides more fiber than white rice. Fiber adds bulk to your meals, helping you feel full for longer. Research has shown that brown rice also contains moderate amounts of protein, minerals, vitamins, and various bioactive compounds.
2. Steamed dumplings
Steamed dumplings contain vegetables and proteins such as shrimp, making them a balanced choice. You can also add steamed broccoli or bok choy to add more vegetables. The sauce is usually served on the side with steamed dumplings, so you can limit the added calories and fat.
3. Steamed chicken and broccoli
Opt for a steamed meat and vegetable dish. An ounce of chicken adds about seven grams of protein. Broccoli is a source of vitamin C, which supports your immune system and helps protect against cell damage. Don’t forget to ask for sauce on the side of the dish at your favorite restaurant.
There is a wide variety of dishes to choose from with Japanese food. You can choose from many plant-based dishes and dishes with animal proteins.
1. Miso soup
Miso soup is basically a bunch of miso broth with some tofu, nori, and onions. Keep in mind that miso soup can be high in sodium, with about 1,470 milligrams (mg) in one cup. Experts advise limiting your sodium intake to 2,300 mg per day or 1,500 mg if you have high blood pressure.
Despite the sodium content, a 2015 study found that middle-aged Asian men who regularly ate miso soup were more likely to have a low heart rate. The researchers did not link miso soup to hypertension (high blood pressure), a risk factor for heart disease.
2. Chicken Teriyaki
As with Chinese takeout, opt for chicken and vegetable dishes. For example, teriyaki chicken with vegetables is a balanced option. Order the sauce on the side if you are watching your sodium intake.
3. Tuna or California Rolls
Sushi is a collection of rice, vegetables, and cooked or raw fish wrapped in a roll of seaweed. The preparation and seasoning can negate the overall nutritional value. Sushi dipped in tempura and deep fried and then covered in a creamy sauce will have more fat and calories than sushi wrapped in just nori with fish, rice, and vegetables.
Try tuna or California rolls, which are flavorful and low in fat. Both contain a decent amount of protein. Tuna rolls provide omega-3 fatty acids, which can help reduce your risk of heart disease.
Mexican food has many delicious, healthy options. Many Mexican dishes include beans which are filling fiber and vegetables.
1. Choose whole beans
Whole beans are cooked in water, unlike refried beans, which are cooked with added fat. As a result, whole beans are low in fat and calories, while delivering all the protein power of beans.
Beans generally offer several health benefits. Phytochemicals in beans help improve cholesterol and blood sugar levels. These bioactive compounds protect blood vessels and reduce chronic inflammation markers. Research has shown that beans also support healthy gut bacteria.
2. Limit cheese and sour cream
Ask for cheese and sour cream on the side so you can control portion sizes. These dairy products are safe in moderation, but too much cheese and sour cream will increase your saturated fat intake. Saturated fat can raise your cholesterol, a risk factor for heart disease.
3. Vegetable Burrito Bowl
A veggie burrito bowl with brown rice, sautéed onions and peppers, a double serving of beans, guacamole, lettuce and salsa has enough vegetables to help you reach your goals. Experts recommend five servings of fruits and vegetables per day. The fiber in beans ensures that you feel full for a long time.
Indian food is packed with flavor and vegetables. You can enjoy one of the following balanced options.
1. Valley
Dal is a dish that is heavy on lentils and delicious spices like cinnamon and cumin. Some dals are made with coconut milk. Look for one with a tomato base if you are trying to reduce your fat intake.
Not only is cinnamon a delicious spice, but research has shown that cinnamon contains compounds that act as antioxidants, anti-inflammatories, and antimicrobials. Cinnamon may protect against cancer, diabetes, and heart disease.
2. Chana Masala
The main ingredient in chana masala is chickpeas, which are high in protein. Chickpeas contain various nutrients such as:
- Fiber
- Folic acid
- Healthy fats
- Iron
- Magnesium
- Potassium
- Vitamins A, C and E
There is some evidence that chickpeas may help control weight, regulate blood sugar and insulin levels, and reduce the risk of heart disease. A nice extra of this dish: you can eat it as is or with brown rice.
3. Tandoori chicken
Tandoori chicken is flavorful and a great way to get some protein into your meal. Make sure to ask for brown rice instead of white rice for more fiber and nutrients if you plan on having it with rice.
Greek food incorporates elements of the Mediterranean diet. Research has shown that the Mediterranean diet helps improve your blood sugar, cholesterol, and risk of heart disease.
1. Humus
Hummus is a dish of ground chickpeas mixed with tahini. One cup of ready-to-eat chickpeas contains 12 grams (g) of protein and just over 10 g of fiber. Enjoy with fresh vegetables or whole wheat pita bread.
2. Fattoush salad
This salad contains chunks of bread and lots of green leafy vegetables. Research has shown that one serving of green leafy vegetables per day can slow age-related cognitive decline. Enjoy with a vinegar dressing.
3. Falafel pita
Order this Greek dish on a whole wheat pita for fiber and protein. Falafel is a vegetarian protein option made from ground beans or chickpeas.
You don’t have to give up these traditional comfort foods. Simple adjustments to soups and burgers can help increase your nutritional intake.
1. Broth-based soup
Broth-based vegetable soups are often healthier options than cream-based soups. The broth makes them lower in fat and calories. Enjoy your soup with a salad to make it a balanced meal.
2. Vegetable burger
Traditional burgers are high in saturated fat, which can raise your cholesterol and lead to weight gain. Instead, opt for a veggie burger and top it with tomato and lettuce for even more nutrients.
3. Vegetarian Chili
A vegetarian chili can be a satisfying and filling choice. This variation is lower in fat and higher in fiber than traditional chili, thanks to the beans.
You don’t have to give up your favorite restaurant dish to eat a healthy, balanced diet. Instead, keep these tips in mind when ordering takeout:
- Think about how your food is prepared: See if the restaurant can bake or steam your food instead of frying.
- Keep your portion sizes under control: Many restaurants serve large portions, try to eat half of your meal and save the other half for later.
- Drinking water: Sodas and other fizzy drinks often contain a lot of added sugars. Alcohol is another source of “empty calories,” which contribute to weight gain but provide no nutrients.
- Eat a portion of vegetables: It’s fine to have a portion of fries every now and then, but ask for steamed vegetables if you’re trying to limit your calorie intake.
- Enjoy dessert in moderation: You can indulge in sweets occasionally. You can ask someone else to share a dessert with you.
- Order dressings and sauces separately: This allows you to determine how much is in your meal.
Takeout is often an easy, accessible option for many people. You can make simple adjustments to popular dishes from different cuisines to create a balanced meal. For example, ask for brown rice or whole wheat bread instead of ingredients made with refined white flour. Other healthy options include baked or steamed dishes instead of fried dishes and vegetable dishes.