Takeaway food is a convenient option for busy days, social gatherings, or when you simply don’t feel like cooking. However, many takeaway meals are high in unhealthy fats, salt, and refined carbohydrates, making it challenging to maintain a balanced diet. Fortunately, making healthier choices when ordering a takeaway is possible if you know what to look for on the menu.
This guide will help you navigate takeaway options by highlighting key ingredients, cooking methods, and smart substitutions that can help you enjoy your favourite meals without compromising on nutrition.
How to Identify Healthier Takeaway Options
Not all takeaway food is unhealthy. Many restaurants now offer nutritious alternatives, and knowing what to choose can make a big difference. Here are some factors to consider when selecting a healthier takeaway meal:
Look for Fresh and Whole Ingredients
The best takeaway meals are made with whole, fresh ingredients rather than processed foods. Dishes that include lean proteins, fresh vegetables, and whole grains tend to be more nutritious and satisfying.
Choose Grilled, Baked, or Steamed Foods
Cooking methods significantly impact the healthiness of a meal. Grilled, baked, or steamed dishes are generally lower in fat than deep-fried or heavily sautéed options. Avoid crispy or battered foods, as they tend to be high in unhealthy fats and calories.
Be Mindful of Portion Sizes
Many takeaway meals come in oversized portions, leading to overeating. Opt for smaller portions, share a dish, or save half for another meal to prevent overconsumption.
Limit Added Sugars and Processed Sauces
Sauces and dressings often contain hidden sugars and unhealthy fats. Opt for dishes with light or natural sauces, and ask for dressings on the side so you can control the amount.
Healthier Takeaway Choices from Popular Cuisines
Asian Cuisine
Asian food offers a variety of healthy choices, but some dishes can be high in sodium and unhealthy fats. Here’s how to make better choices:
- Opt for stir-fried dishes with lean proteins such as chicken, tofu, or shrimp instead of deep-fried options.
- Choose brown rice over white rice for extra fibre.
- Pick steamed dumplings instead of fried versions.
- Ask for reduced-sodium soy sauce or sauce on the side.
- Avoid dishes labelled “crispy” or “sweet and sour,” as they tend to be high in sugar and fat.
Italian Cuisine
Italian food can be both indulgent and nutritious, depending on your choices.
- Choose tomato-based sauces like marinara instead of creamy sauces such as Alfredo.
- Opt for whole wheat pasta when available.
- Select thin-crust pizza with veggie toppings over deep-dish varieties.
- Avoid excessive cheese and processed meats like pepperoni or sausage.
Mexican Cuisine
Mexican food can be a great option if you focus on fresh ingredients.
- Choose grilled proteins like chicken, fish, or beans over fried meats.
- Order corn tortillas instead of flour tortillas to reduce refined carbohydrates.
- Opt for fajitas or burrito bowls instead of nachos or quesadillas.
- Avoid sour cream and opt for guacamole in moderation.
Fast Food and Burgers
Even when ordering from fast-food restaurants, healthier choices are possible.
- Choose a grilled chicken sandwich instead of a fried one.
- Opt for a side salad instead of fries.
- Order a lettuce wrap instead of a regular burger bun to reduce refined carbs.
- Avoid sugary sodas and choose water or unsweetened iced tea.
Smart Substitutions for Healthier Takeaway Meals
Sometimes, making simple swaps can turn a heavy meal into a balanced one. Consider these healthier substitutions:
- Brown rice instead of white rice for added fibre and nutrients.
- Grilled or baked proteins instead of fried meats to reduce unhealthy fats.
- Vegetable-based sides instead of fries or chips for extra vitamins and minerals.
- Light sauces and dressings instead of creamy or sugary options to cut unnecessary calories.
- Smaller portion sizes or sharing a meal to prevent overeating.
How to Make Your Takeaway Meal Healthier at Home
If you want to enjoy your favourite takeaway while keeping it nutritious, consider these at-home modifications:
- Add extra fresh vegetables to increase the fibre and nutrient content.
- Use healthier condiments such as Greek yogurt instead of sour cream.
- Pair your takeaway meal with a homemade salad to add freshness and balance.
- Reheat food in the oven instead of frying or microwaving to maintain texture without extra oil.
Conclusion
Eating healthier takeaway food doesn’t mean giving up your favourite meals—it’s about making smarter choices. By selecting fresh ingredients, opting for healthier cooking methods, and practising portion control, you can enjoy delicious takeaways while maintaining a balanced diet.
The next time you order takeaway, take a moment to review the menu carefully and choose options that align with your health goals. Small changes can make a big difference in how your meal impacts your overall well-being.
