Craving takeout but aiming to maintain a healthy diet? It’s a common dilemma, but enjoying takeout food without compromising your health goals is absolutely achievable. Whether you’re in the mood for the vibrant spices of Thai cuisine or the comforting flavors of a Chinese stir-fry, the key to healthy takeout lies in making informed choices about what and how you order. This guide, crafted by the culinary experts at foods.edu.vn, will walk you through cuisine-specific strategies to ensure your takeout meal is both delicious and nutritious.
This article is brought to you by Nutrition Action, a trusted source for evidence-based nutrition information. We maintain editorial independence and do not accept paid advertising, ensuring our recommendations are based solely on nutritional value and not influenced by corporate or government funding. The menu items suggested here are healthy options vetted by our team, aiming to provide you with genuinely helpful advice for making better food choices.
Mastering Healthy Takeout: Universal Tips for Any Restaurant
Before diving into specific cuisines, let’s establish some fundamental principles that apply no matter what type of restaurant you’re ordering from. These core strategies are your foundation for consistently making healthier takeout choices.
1. Starch Smarts: Choose One (or None)
Many takeout meals, regardless of cuisine, are loaded with refined carbohydrates. Think burger and fries combos, chips and tortillas with Mexican food, pasta and bread with Italian, or pita and rice with Mediterranean. The solution is simple: be selective. Choose just one starch component for your meal. Even better, opt for a whole grain option when available, such as brown rice instead of white rice, or whole wheat pita instead of white pita.
2. Protein Priorities: Rethink Red Meat
Consider swapping red meat (beef, lamb, pork) for leaner protein sources. Beans, tofu, poultry (especially skinless chicken or turkey), and seafood are all excellent alternatives. These options are generally lower in saturated fat and can contribute to a more balanced and heart-healthy meal.
3. Veggie Power-Up: Maximize Your Greens
Restaurant portions often skimp on vegetables. Take control by actively increasing your veggie intake. Order a side salad or extra vegetables from the menu. For an even more budget-friendly and resourceful approach, raid your refrigerator for vegetables that are nearing their prime. Quickly sauté or steam some broccoli, spinach, or other greens while you wait for your takeout to arrive. If you’re ordering a stir-fry or curry, you can often toss these extra veggies right into the dish, utilizing the flavorful sauce.
4. Sodium Savvy: Be Mindful of Salt
Restaurant food is notorious for its high sodium content. While completely eliminating sodium is unrealistic, you can mitigate its impact. Increasing your potassium intake can help counter the blood pressure-raising effects of sodium. Vegetables are naturally rich in potassium. Loading up on veggies not only improves the nutritional profile of your meal but also helps balance out the sodium. Furthermore, adding more vegetables effectively stretches your meal, creating larger, lower-sodium portions, perfect for leftovers.
5. Portion Control: Save Half for Later
Restaurant portions are often oversized, contributing to excess calorie intake. A 2011 study analyzing takeout meals from non-chain restaurants in Boston revealed that the average entrée with sides contained approximately 1,300 calories. This wasn’t limited to traditionally “unhealthy” cuisines; dishes from Mexican, Vietnamese, Thai, and various other restaurants were included. From chicken fajitas to beef pho, calorie counts can quickly escalate. A simple yet effective strategy is to immediately set aside half of your takeout meal for another time. This practice helps manage calorie intake and extends your enjoyment across multiple meals.
6. App Awareness: Watch Out for Extra Fees
Ordering through food delivery apps like UberEats or DoorDash offers convenience, but be mindful of the added costs. These apps typically display a “delivery fee” upfront but may also tack on a “service fee” during checkout. Neither of these fees includes the tip for your delivery driver. Additionally, restaurants are often charged fees by these apps, even for pickup orders. To potentially save money and support local businesses directly, check if the restaurant has its own website or offers its own takeout or delivery service. Calling the restaurant directly can also reveal more cost-effective ordering options.
Navigating Thai Cuisine for Healthy Takeout
Image alt text: A vibrant Thai takeout dish featuring chicken and green beans, garnished with red peppers, exemplifying healthy Thai food choices.
Thai cuisine is a flavorful and aromatic choice for takeout, and with a few smart selections, it can also be a healthy one.
– Appetizer Alternatives: Garden Rolls Over Spring Rolls
Many Thai entrées are generously portioned, often making appetizers unnecessary from a calorie perspective. However, if you desire a starter, opt for unfried options. “Garden rolls” or “summer rolls,” filled with fresh vegetables and herbs, are significantly lighter than fried spring rolls. Other healthy appetizer choices include papaya salad, green salad, chicken satay (grilled, not fried), or larb gai (a flavorful minced meat salad).
– Stir-Fry Success: Vegetable-Rich Dishes
Vegetable stir-fries are standout healthy choices in Thai cuisine. Explore dishes like pad pak (mixed vegetables), pad king (ginger, mushrooms, and onions), or pad prik king (green beans). Pair these with chicken, seafood, or tofu for protein. These stir-fries are considerably lower in calories than noodle-heavy dishes like pad see ew, pad Thai, or pad kee mao (drunken noodles), primarily due to the avoidance of oily rice noodles.
– Curry Caution: Coconut Milk Content
Creamy Thai curries, such as red, green, yellow, panang, and massaman, are often rich in saturated fat due to their coconut milk base. Just half a cup of coconut milk can contain 15 to 20 grams of saturated fat. A full serving of curry could easily exceed the recommended daily limit for saturated fat (around 20 grams). If you’re a coconut curry enthusiast, you don’t have to forgo it entirely. A healthier approach is to spoon the vegetables and meat over your rice and leave a significant portion of the sauce behind in the dish, reducing your saturated fat intake.
Making Healthy Choices with Indian Takeout
Image alt text: A bowl of flavorful red Indian curry, showcasing a plant-based healthy takeout option.
Indian cuisine, with its diverse flavors and spice blends, offers numerous healthy takeout possibilities.
– Bread or Rice? Choose Wisely
Many Indian dishes are served with or incorporate rice. Before ordering naan or other breads as a side, consider whether your main dish already includes rice, such as biryani. Being mindful of starch pairings is crucial in Indian takeout.
– Bread Breakdown: Naan vs. Roti/Chapati
When choosing bread, be aware of the differences. Naan is typically made with white flour, while roti or chapati are usually made with whole wheat flour. Opting for roti or chapati provides a healthier, whole-grain alternative.
– Plant-Based Power: Dal and Chana Masala
Indian cuisine excels in vegetarian dishes. Explore lentil-based dishes like dal or chickpea-based dishes like chana masala. These plant-based options are flavorful, protein-rich, and generally lower in fat than meat-heavy dishes.
– Ghee or Oil? Inquire if Possible
Traditional Indian cooking often uses ghee (clarified butter), which is high in saturated fat. Some restaurants may use oil (typically unsaturated) instead. While it may not always be possible, inquiring about the cooking fat can help you make more informed choices, especially if you are watching your saturated fat intake.
– Grilled Goodness: Chicken Tikka and Tandoori Chicken
For healthier protein options, consider grilled dishes. Chicken tikka, boneless chicken marinated in yogurt and spices and then grilled, and tandoori chicken (similar preparation method) are excellent choices. These grilled options are healthier alternatives to creamy, sauce-heavy dishes like chicken tikka masala, which features chicken in a creamy tomato curry sauce.
Healthier Chinese Takeout Strategies
Image alt text: A healthy Chinese takeout meal of chicken and broccoli stir-fry, garnished with red peppers, emphasizing vegetable-rich options.
Chinese takeout can be healthy if you navigate the menu strategically, focusing on vegetable-rich dishes and mindful portioning.
– Veggie Focus: Stir-fries with Ample Vegetables
Chinese restaurant menus boast a wide array of stir-fries that prioritize vegetables over meat or noodles. Dishes like Buddha’s delight, moo goo gai pan, home style tofu, and chicken with broccoli or snow peas are excellent choices. Without rice, these dishes typically range from 500 to 900 calories per order, significantly less than the 1,000 to 1,500 calories found in many other menu items.
– Rice Restraint: Portion Control is Key
Rice is a staple in Chinese cuisine, but portion sizes can be substantial. Every cup of rice adds approximately 200 calories. A typical takeout container can hold two cups of rice. Be mindful of rice portions. Consider leaving some rice behind or saving it for another meal to manage your calorie intake.
– Sodium Defense: Leave Sauce Behind
Chinese takeout sauces can be high in sodium. To reduce sodium consumption, use a fork or chopsticks to transfer your food to a plate, leaving excess sauce in the takeout container. Alternatively, mix in a side of steamed vegetables to dilute the sauce and create more servings with a lower sodium concentration.
– Protein Preparation: Opt for Stir-fried, Not Coated
When selecting protein, choose stir-fried options like chicken, tofu, or seafood rather than breaded, battered, or deep-fried preparations. These coated and fried options significantly increase the calorie and fat content of your meal.
Smarter Pizza Takeout Choices
Image alt text: A veggie-loaded pizza on a wooden slate, showcasing a healthier pizza takeout option with plenty of vegetables.
Pizza takeout can be made healthier with strategic choices about crust, toppings, and portion sizes.
– Crust Considerations: Thin Crust is Your Friend
Opt for a thin or flatbread crust instead of deep-dish, pan, or hand-tossed crusts. This simple swap reduces refined carbohydrates and calories per slice. If a whole-grain crust is available, it’s an even better choice for added fiber and nutrients.
– Topping Tactics: Veggies Over Processed Meats
Skip processed red meat toppings like pepperoni, sausage, bacon, and ham. These are high in saturated fat and sodium. Chicken is a better protein choice but still adds sodium. Load up on vegetable toppings like peppers, mushrooms, and onions. Ask for less cheese to further reduce calories and saturated fat.
– Personal Pie Portions: Consider Splitting
Customizable pizza-for-one spots offer convenience, but even personal pizzas can be calorie-dense. A typical 11-inch personal pizza can range from 700 to 1,100 calories, with the crust alone contributing 400 to 600 calories. “Cauliflower” crusts may not be significantly lower in calories due to the addition of rice flour, gluten-free starches, and cheese within the crust. Consider splitting a personal pizza and pairing it with a cheeseless side salad to add a serving of vegetables and help you feel full without overdoing calories.
Building a Healthier Takeout Salad
Image alt text: A vibrant salad bar with a variety of fresh vegetables and leafy greens, illustrating the foundation of a healthy takeout salad.
Salads might seem inherently healthy, but takeout salads can quickly become calorie bombs depending on the ingredients and dressings. Building a truly healthy takeout salad requires mindful choices.
– Green Base: Darker Greens for More Nutrients
Start with a base of darker greens like spinach and kale. These leafy greens are more nutrient-dense than romaine or iceberg lettuce, packing more vitamins and minerals per serving.
– Veggie Volume: Prioritize Vegetables and Fruits
Load up your salad with mostly vegetables and fruits. These lower the calorie density per bite. Ingredients that significantly increase salad calories include grains, cheese, dressings, and avocado.
– Crunch Control: Nuts and Seeds Over Refined Flour
For added crunch, choose nuts or seeds instead of fried wontons, pita crisps, or croutons. Nuts and seeds provide healthy fats and fiber, while refined flour croutons offer minimal nutritional value.
– Dressing on the Side: Portion Wisely
Always request dressing on the side. Dressings, while often containing healthy fats, are calorie-dense. Starting with half the provided dressing allows you to control your portion and calorie intake.
– Sodium Restraint: Hold Back on Salty Toppings
Limit or avoid high-sodium toppings like olives, cheese, and pickled vegetables. If you choose a salty topping, pick just one. As an alternative to cheese, consider avocado. It provides healthy fats and is sodium-free (but does not provide protein).
– Customize Your Creation: Take Advantage of Salad Chains
Salad chains like Sweetgreen empower customization. Utilize this to your advantage. Request dressing on the side, omit cheese, swap toppings, etc. Many chains also offer calorie information for customized salads on their websites or apps, making it easier to make informed choices.
Smart Choices for Fast-Casual Bowls
Image alt text: A vibrant and nutritious fast-casual bowl filled with carrots, cabbage, grains, tofu, and various other healthy ingredients, showcasing balanced takeout.
Fast-casual bowls offer a customizable and often healthy takeout option, but portion control and ingredient selection are still important.
– Bowl Benefits and Drawbacks: Balanced but Potentially Large
Bowls can be a great way to combine whole grains, vegetables, lean proteins, and flavorful toppings. However, the abundance of ingredients can sometimes lead to oversized portions and excess calories.
– Grain-Green Balance: Go Half and Half
To manage grain portions, request a half-and-half base of grains and greens. This reduces the overall calorie density while still providing a satisfying and balanced meal.
– Starch Swaps: Reduce Calories with Smart Substitutions
Consider making strategic swaps to reduce calories. For example, at chains like Dig, the “Vegan Dig Classic” bowl, while seemingly healthy, can contain around 1,000 calories. Substituting salad greens for either the brown rice or sweet potatoes in this bowl can save 200 to 250 calories. Additionally, reducing or skipping high-calorie sauces and aiolis can further lower the calorie count.
Healthy Middle Eastern and Greek Takeout Options
Image alt text: Grilled chicken kebabs, representing a lean protein choice in healthy Middle Eastern takeout.
Middle Eastern and Greek cuisines offer flavorful and relatively healthy takeout options, particularly when focusing on grilled proteins and vegetable-based sides.
– Dip Decisions: Veggies Over Pita
Hummus, baba ganoush, and tzatziki are healthy and delicious starters or sides. However, avoid scooping them up with pita bread, which adds significant calories from refined flour. Instead, use raw vegetables like carrots, cucumbers, or bell peppers for dipping to save calories and increase your veggie intake.
– Grilled is Gold: Kebabs and Souvlaki
Opt for grilled protein dishes. Chicken, salmon, or shrimp kebabs, and chicken souvlaki are excellent choices. Falafel is another option (vegetarian), but it’s generally higher in calories and lower in protein compared to grilled meats. Avoid fatty lamb or beef gyros, which tend to be higher in fat and calories.
– Salad Selections: Cucumber-Tomato Over Greek Salad
Be mindful of salad choices. Cucumber-tomato salads are lighter and lower in sodium compared to traditional Greek salads, which often contain salty feta cheese, olives, and pepperoncini.
– Whole Grain Hunt: Look for Whole Wheat Pita and Tabbouleh
Whole wheat pita can be harder to find than white pita. If available, it’s a healthier choice. Tabbouleh, a salad made with bulgur, tomatoes, and herbs, offers whole grains that are lacking in a side of white rice.
Navigating Mexican Takeout for Healthier Meals
Image alt text: Healthy fish tacos, showcasing a lighter and nutritious option for Mexican takeout.
Mexican takeout can be surprisingly healthy with the right order. Focus on lean proteins, vegetable-rich options, and mindful choices about tortillas and toppings.
– À la Carte Advantage: Build Your Own Healthy Meal
Instead of ordering starch-heavy combo meals or fajita platters, opt for à la carte items. Order a few individual chicken, bean, or fish tacos plus a side salad. If you enjoy crispy taco shells (fried), they surprisingly contain slightly fewer calories than flour tortillas.
– Topping Trade-offs: Cheese or Sour Cream—or Neither?
Be mindful of toppings like cheese and sour cream. Every quarter cup of cheese or sour cream adds approximately 100 calories and a significant portion of your daily saturated fat. Guacamole is a healthier alternative to sour cream as it reduces saturated fat intake. Salsa or pico de gallo are excellent low-calorie additions that can also serve as salad dressing.
– Burrito Bowl Brilliance: Skip the Tortilla
At fast-casual Mexican spots like Chipotle, consider skipping the burrito tortilla altogether. A burrito tortilla adds roughly 300 calories, primarily from refined flour. Opting for a bowl instead saves those calories. A bowl with rice adds about 200 calories, while a salad bowl with lettuce as a base is extremely low in calories (around 5 calories). Choosing a salad bowl base is the lightest option.
By applying these cuisine-specific strategies and universal healthy takeout tips, you can confidently enjoy takeout from your favorite restaurants while staying on track with your health and wellness goals. Making informed choices is the key to delicious and healthy takeout experiences.
