Takeaway food has become an essential part of our fast-paced lives, offering convenience when we don’t have the time or energy to cook. However, finding healthy options when ordering takeaway can often feel like navigating a minefield. Greasy chips, oversized portions, and hidden sugars can derail even the most dedicated health plans.
But here’s the good news: healthy takeaways are possible. With a little bit of know-how and smart decision-making, you can enjoy a delicious, convenient meal that nourishes your body. This guide will help you identify the healthiest takeaway options, customise your orders, and avoid common pitfalls.
Defining a Healthy Takeaway
So, what exactly makes a takeaway meal healthy? Several factors can determine whether your takeout is a good option for your body:
- Portion Control: Avoiding oversized portions that add unnecessary calories.
- Cooking Methods: Opting for grilled, baked, or steamed dishes rather than fried.
- Ingredients: Choosing whole, minimally processed ingredients like lean proteins, vegetables, and whole grains over refined sugars and heavy sauces.
Healthy takeaways are those that emphasise fresh, nutrient-dense ingredients and balanced portions while limiting processed foods and unhealthy fats.
Top Healthiest Takeaway Cuisines
Mediterranean Cuisine
The Mediterranean diet is often regarded as one of the healthiest in the world, and for a good reason. Mediterranean takeaway dishes, such as grilled fish, hummus, and fresh salads, are rich in nutrients like omega-3 fatty acids, antioxidants, and fibre. Ingredients like olive oil, lean proteins, and fresh vegetables provide a satisfying meal without the excess calories.
Japanese Cuisine
Japanese cuisine is another excellent option for healthy takeaway. Sushi, sashimi, miso soup, and seaweed salads are nutrient-dense and often low in calories. High-protein fish, rich in omega-3s, makes sushi an excellent choice for a lean, light meal. Just remember to avoid too many fried items like tempura or dishes with heavy sauces.
Middle Eastern Cuisine
Middle Eastern food offers a variety of healthy takeaway options. Dishes like falafel, tabbouleh, and grilled meats provide a good balance of plant-based proteins, whole grains, and vegetables. The emphasis on legumes, such as chickpeas and lentils, helps to keep meals filling and nutritious.
Specific Dishes to Look for in Healthy Takeaway
Grilled Over Fried
One of the easiest ways to make a takeaway meal healthier is by choosing grilled foods over fried options. Grilled chicken, kebabs, or seafood retain their flavour while avoiding the extra calories and fats associated with frying.
Vegetable-Based Meals
Meals where vegetables take centre stage are often healthier by default. Look for dishes that emphasise greens, whether it’s a hearty salad, a vegetable stir-fry, or a grain bowl packed with colourful vegetables.
Whole Grain Alternatives
Many takeaway options include refined carbohydrates like white rice or white bread, which can spike your blood sugar and leave you feeling hungry soon after. Opt for whole grain alternatives like brown rice, quinoa, or whole wheat bread for sustained energy and more fibre.
How to Customise Your Takeaway for Maximum Health Benefits
Customising your takeaway order is a powerful tool for maximising health benefits. Here are some ways to make your meal healthier:
- Ask for Sauces on the Side: Sauces can be calorie bombs. By having them on the side, you can control how much you use.
- Request Extra Veggies: Many restaurants are happy to bulk up your meal with extra vegetables upon request.
- Opt for Less Oil: When possible, ask for less oil to reduce the calorie count without sacrificing taste.
Portion control is also key. Instead of eating your entire meal in one sitting, consider saving half for later or sharing with someone else.
Hidden Pitfalls to Avoid in Takeaways
Even when you’re trying to make healthier choices, certain items can still trip you up. Watch out for:
- High-Calorie Sauces: Creamy sauces, dips, and dressings can add hundreds of extra calories.
- Oversized Portions: Many takeaway meals come in large portions that exceed your daily caloric needs.
- Sugary Beverages: Fizzy drinks or sugary beverages add empty calories and can negate the benefits of a healthier meal.
How to Spot a Healthy Takeaway Option
Healthy menu options often include keywords like “grilled,” “baked,” or “steamed.” Avoid dishes that are described as “fried,” “creamy,” or “smothered,” which are typically high in fats and calories. When in doubt, opt for items that include fresh vegetables, lean proteins, and whole grains.
The Benefits of Planning Ahead for Healthier Takeaway Choices
Spontaneous orders often lead to less healthy decisions. By planning your takeaway meal in advance and researching menus, you can make better choices.
The Role of Moderation in a Healthy Takeaway Diet
Healthy eating doesn’t mean you can’t indulge now and then. The key is moderation. The 80/20 rule is a helpful guideline: eat healthy 80% of the time and allow for indulgences the other 20%. This balance lets you enjoy your favourite takeaway treats without derailing your diet.
Mindful eating is also important. By savouring your meal and eating slowly, you’re more likely to feel satisfied and avoid overeating.
Conclusion
Enjoying takeaway food doesn’t have to mean sacrificing your health. By making informed choices—such as opting for grilled over fried, adding more vegetables, and controlling portions—you can enjoy a delicious, healthy meal that aligns with your wellness goals. With so many nutritious takeaway options available, eating healthy on the go has never been easier.
FAQs
1. What is the healthiest takeaway option?
Mediterranean and Japanese cuisines offer some of the healthiest takeaway options, featuring grilled meats, fish, vegetables, and whole grains.
2. Are takeaway salads always a healthy choice?
Not always—watch out for high-calorie dressings and toppings like fried chicken or croutons. Opt for lighter dressings and plenty of vegetables.
3. How can I reduce calories in a takeaway meal?
Ask for sauces on the side, avoid fried foods, and request extra vegetables. Portion control also helps reduce calorie intake.
4. Is sushi considered a healthy takeaway option?
Yes, sushi made with fresh fish, vegetables, and minimal sauces is a low-calorie, high-protein meal. Avoid tempura or sushi rolls with mayonnaise for a healthier option.
5. Can I have pizza and still eat healthy?
Yes, by choosing a thin crust, adding vegetables, and limiting cheese and processed meats, pizza can fit into a healthy diet.