Cooking every night isn’t always realistic. Takeout is convenient, comforting and often just what you need after a long day. While it’s easy to assume that ordering in automatically means giving up on healthy eating, that doesn’t have to be the case. With a few simple tweaks, you can enjoy your favourite meals without straying too far from your nutrition goals. Here are five practical, nutritionist-approved ways to make ordering a healthier takeout a little easier.
1. Choose Grilled, Steamed Or Roasted Options
Grilled, baked, roasted, steamed and broiled options tend to use less oil and keep nutrients more intact, especially in proteins and vegetables. Fried, crispy, battered or creamy dishes are often heavier in saturated fats and calories. If your food is cooked in oil, olive oil is a healthier choice as it can reduce inflammation and contribute to heart health. Always ask the restaurant if you’re unsure.
For example, tacos with grilled chicken are usually a lighter option than tacos with fried chicken. Steamed dumplings are typically a better choice than fried egg rolls. Roasted veggies offer flavor and fiber without the grease. If the menu doesn’t list a cooking method, it’s usually worth asking for a grilled or steamed version when ordering.
2. Add Veggies To Every Meal
Takeout menus aren’t always big on vegetables, but adding them where possible helps balance your meal. Adults should aim for around 25 to 30 grams of fiber daily for a healthier gut and stable blood sugar levels. Veggies bring in plenty of fiber, micronutrients and volume that make the meal more filling without adding many extra calories.
If you’re ordering a sandwich or burger, add a side salad or grilled vegetables. Choose a pasta that includes spinach, mushrooms or zucchini. Many Asian and Mediterranean restaurants offer veggie sides or let you add extra vegetables to your main.
3. Don’t Be Fooled By “Healthy” Labels
Some restaurants market meals as healthy but still pack them with sugar, salt and excess calories. Grain bowls, smoothie bowls and even salads can be surprisingly heavy if they’re loaded with sweet sauces, creamy dressings, cheese or fried toppings.
Sodium is a common issue, even in meals that seem light. Most adults should consume under 2,300 milligrams of sodium a day, but many go well over that. Processed meats like sausage, bacon, ham and salami are often some of the worst offenders. Choose leaner proteins like grilled chicken or plant-based options like tofu to reduce sodium without sacrificing fiber.
It helps to take a quick look at what’s actually in the dish. Swapping creamy sauces for vinegarettes, skipping the fried toppings or asking for dressing on the side are easy ways to keep things in check without making big sacrifices.
4. Watch The Portion Sizes
Takeout portions tend to be much larger than a typical home-cooked meal. That doesn’t mean you have to eat everything in one sitting. Setting aside part of the meal for later or splitting an entree with someone else can help avoid that overstuffed feeling.
Sometimes ordering from the appetizer section or kids’ menu can offer a more reasonable portion. Another helpful approach if you want a healthier takeout is pairing the main dish with lighter sides, like soup, a small salad or steamed vegetables, instead of getting two heavy items. Eating slowly and stopping when full is usually more satisfying than pushing through the entire portion just because it’s there.
5. Aim For Balance
Nutritionists often talk about building balanced meals that include protein, fiber, complex carbohydrates and healthy fats. This kind of balance is still possible even with takeout.
For instance, pair a rice bowl with a protein like chicken or tofu and add a vegetable side. Or choose a thin-crust pizza with a salad instead of breadsticks. Sushi with miso soup and edamame on the side can be a more well-rounded meal than a large roll with fried toppings. Plus, adding protein to your meals will keep you satiated and curb cravings.
You don’t need to get it perfect every time. Just build a little more variety into your takeout order to feel better after the meal and support your overall health goals.
Takeout Can Still Fit Into A Healthy Lifestyle
You don’t need to sacrifice your nutrition goals for a healthier takeout meal. You can enjoy your favorite meals by making a few simple swaps while still feeling good about your choices.