Cooking every night can be a challenge, and sometimes ordering takeout is the best option after a demanding day. While many people assume that getting takeout means neglecting healthy eating, it doesn’t have to be that way. With a few mindful adjustments, you can savor your favorite dishes while staying aligned with your nutrition goals. Here are five practical, nutritionist-recommended tips for making healthier takeout choices.
1. Opt for Grilled, Steamed, or Roasted Dishes
Dishes that are grilled, baked, roasted, steamed, or broiled typically contain less oil and retain more nutrients—particularly in proteins and vegetables. In contrast, fried, crispy, or creamy meals are often higher in unhealthy fats and calories. If oil is used in the cooking process, consider choosing olive oil, which is known for its anti-inflammatory properties and heart-health benefits. If you’re unsure, don’t hesitate to ask the restaurant about their cooking methods.
For instance, tacos with grilled chicken tend to be lighter than those with fried chicken. Opt for steamed dumplings instead of fried egg rolls, and enjoy roasted vegetables for added flavor and fiber without excess calories. If the menu doesn’t specify a cooking method, it’s perfectly acceptable to request grilled or steamed options when placing your order.
2. Include Vegetables in Every Order
Takeout menus often skimp on vegetables, but incorporating them can create a more balanced meal. Adults should aim for approximately 25 to 30 grams of fiber daily to support gut health and maintain stable blood sugar levels. Vegetables are an excellent source of fiber, micronutrients, and they add volume, helping to fill you up without significantly increasing calorie intake.
If you’re choosing a sandwich or burger, consider adding a side salad or some grilled vegetables. When ordering pasta, look for options that include ingredients like spinach, mushrooms, or zucchini. Many Asian and Mediterranean restaurants also provide vegetable sides or allow you to customize your order with extra veggies.
3. Be Cautious of “Healthy” Labels
Some restaurants promote certain meals as healthy, but they can still be high in sugar, sodium, and empty calories. Dishes like grain bowls, smoothie bowls, and even salads can become calorie-dense if they’re laden with sugary sauces, creamy dressings, or fried toppings.
Sodium is another common concern, even in meals perceived as light. Most adults should limit sodium intake to under 2,300 milligrams per day, yet many exceed this number. Processed meats like sausage, bacon, and ham are often the main culprits. Opt for leaner proteins like grilled chicken or plant-based choices like tofu to minimize sodium while maximizing fiber.
It’s beneficial to take a moment to review the ingredients in your dish. Simple changes, such as swapping creamy sauces for vinaigrettes, omitting fried toppings, or requesting dressing on the side, can help keep your meal healthy without major sacrifices.
4. Be Mindful of Portion Sizes
Takeout portions often exceed what you would typically serve at home. This doesn’t mean you have to consume everything in one sitting. Setting aside portions for later or sharing an entrée can alleviate that stuffed feeling.
Consider ordering from the appetizer section or kids’ menu for a more appropriate portion size. Pairing your main course with lighter side options, like soup, a small salad, or steamed vegetables, can also help maintain a good balance instead of loading up on two heavy items. Eating slowly and stopping when you feel satisfied can be more fulfilling than pushing through an entire portion just because it’s available.
5. Strive for Nutritional Balance
Nutritionists encourage the creation of balanced meals that include protein, fiber, complex carbohydrates, and healthy fats. Achieving this balance is still possible with takeout.
For example, pair a rice bowl with a lean protein like chicken or tofu, and garnish it with a vegetable side. Opt for thin-crust pizza alongside a salad instead of breadsticks. A sushi order with miso soup and edamame can provide a more nutritionally rounded meal than a large roll filled with fried components. Incorporating protein into your meals will keep you full and help manage cravings.
You don’t need perfection with every order—just aim to infuse a bit more variety into your choices to feel better post-meal and support your overall health objectives.
Healthy Takeout Can Fit Into Your Lifestyle
You don’t have to give up on your nutrition goals when enjoying takeout. By making a few thoughtful swaps, you can still indulge in your favorite foods while feeling good about your selections.
