Cooking every night isn’t always viable. Takeout offers convenience and comfort, often serving as a relief after a long day. Many believe that ordering in means compromising on healthy eating, but it doesn’t have to be this way. With a few straightforward adjustments, you can savor your favorite meals while staying aligned with your nutrition goals. Here are five practical, nutritionist-endorsed strategies to order healthier takeout.
1. Opt for Grilled, Steamed, or Roasted Options
Grilled, baked, roasted, steamed, and broiled selections generally use less oil and better preserve nutrients, especially in proteins and vegetables. On the other hand, fried, crispy, battered, or creamy dishes usually contain higher levels of saturated fats and calories. If your food is prepared with oil, olive oil is a healthier alternative, as it helps reduce inflammation and supports heart health. If you’re uncertain, don’t hesitate to ask the restaurant.
For instance, tacos with grilled chicken are often lighter than tacos filled with fried chicken. Steamed dumplings typically provide a healthier choice compared to fried egg rolls. Roasted veggies offer flavor and fiber without added fat. If the menu doesn’t specify a cooking method, always inquire about grilled or steamed options.
2. Add Vegetables to Every Meal
Takeout menus often lack sufficient vegetable options, but integrating them whenever possible balances your meal. Adults should aim for approximately 25 to 30 grams of fiber daily to promote gut health and maintain stable blood sugar levels. Vegetables enhance your meal with fiber, micronutrients, and volume, increasing satisfaction without adding excessive calories.
When ordering a sandwich or burger, consider adding a side salad or grilled vegetables. Opt for pasta that incorporates spinach, mushrooms, or zucchini. Many Asian and Mediterranean restaurants provide veggie sides or allow you to add extra vegetables to your main dish.
3. Be Cautious of “Healthy” Labels
Some eateries label meals as healthy while still packing them with sugar, salt, and excess calories. Grain bowls, smoothie bowls, and salads can be unexpectedly high in calories if they contain sweet sauces, creamy dressings, cheese, or fried toppings.
Sodium can be a concern, even in dishes that appear light. Most adults should limit their sodium intake to under 2,300 milligrams daily, yet many exceed this amount. Processed meats such as sausage, bacon, and ham are often significant contributors. Opt for lean proteins like grilled chicken or plant-based options like tofu to lower sodium levels without compromising fiber intake.
A quick glance at the ingredients in your dish can be helpful. Swapping creamy sauces for vinaigrettes, avoiding fried toppings or requesting dressings on the side are all effective ways to maintain a healthy balance without major sacrifices.
4. Pay Attention to Portion Sizes
Takeout portions frequently exceed those of a typical home-cooked meal. This doesn’t mean you must consume everything in one sitting. Set aside part of your meal for later or share an entree to avoid feeling overly full.
Ordering from the appetizer section or a kids’ menu can sometimes yield more reasonable portions. A smart tactic for healthier takeout is to pair the main dish with lighter sides, such as soup, a small salad, or steamed vegetables, rather than two heavy items. Eating slowly and halting when satisfied often results in a more enjoyable experience than pushing through an entire portion just because it’s available.
5. Seek Balance
Nutritionists frequently advise constructing balanced meals that incorporate protein, fiber, complex carbohydrates, and healthy fats. Striking this balance is still achievable with takeout.
For example, you could combine a rice bowl with protein like chicken or tofu and add a vegetable side. Alternatively, opt for thin-crust pizza and pair it with a salad instead of breadsticks. Sushi served with miso soup and edamame can create a more well-rounded meal than a large roll topped with fried ingredients. Plus, including protein in your meals helps maintain satiety and reduces cravings.
It’s unnecessary to achieve perfection each time. Adding variety to your takeout order can enhance your enjoyment of the meal while supporting your health objectives.
Takeout Can Fit into a Healthy Lifestyle
You can maintain your nutrition goals while enjoying takeout meals. By making a few simple modifications, you can indulge in your favorite dishes while feeling good about your choices.
