In today’s fast-paced world, takeout has become a staple in many of our diets. With increasingly busy schedules, it’s easy to rely on the convenience of ordering in. However, the notion that takeout is inherently unhealthy is a common misconception. While it’s true that many takeout options are high in calories, salt, and unhealthy fats, there are plenty of healthier alternatives to choose from.
Understanding the Nutritional Landscape of Takeout
Before we dive into the healthiest takeout options, it’s essential to understand the nutritional landscape of takeout. A study published in the Journal of the Academy of Nutrition and Dietetics found that takeout meals tend to be high in calories, fat, and sodium, but low in essential nutrients like fiber, vitamins, and minerals.
To make healthier takeout choices, it’s crucial to be mindful of the following nutritional pitfalls:
- High-calorie sauces and condiments
- Refined carbohydrates, such as white rice and bread
- Processed meats, like sausages and bacon
- Fried foods, which are high in calories and unhealthy fats
Healthier Takeout Options: A Cuisine-by-Cuisine Guide
While it’s easy to get caught up in the convenience of takeout, making healthier choices requires a bit of planning and research. Here’s a cuisine-by-cuisine guide to help you make informed decisions:
Chinese Takeout
Chinese takeout is a staple in many parts of the world. While dishes like Kung Pao chicken and beef with broccoli can be high in calories and sodium, there are plenty of healthier options to choose from:
- Steamed dumplings with vegetables
- Vegetable-based stir-fries with brown rice
- Grilled chicken or fish with steamed vegetables
Indian Takeout
Indian cuisine is known for its rich and complex spices, which can add flavor to dishes without adding extra calories. Here are some healthier Indian takeout options:
- Vegetable-based curries with brown rice or whole-grain naan
- Grilled chicken or fish tikka with roasted vegetables
- Lentil-based soups, like dal or sambar
Italian Takeout
Italian takeout often conjures up images of pizza and pasta, but there are plenty of healthier options to choose from:
- Grilled chicken or fish with roasted vegetables and quinoa
- Vegetable-based pasta sauces with whole-grain pasta
- Bruschetta with fresh tomatoes and basil on whole-grain bread
Mexican Takeout
Mexican takeout is a favorite among many, but it’s often high in calories and sodium. Here are some healthier options:
- Grilled chicken or fish tacos with avocado salsa and brown rice
- Vegetable-based burritos with black beans and guacamole
- Lentil-based soups, like pozole or menudo
Healthier Takeout Chains: A Review
While it’s easy to get caught up in the convenience of takeout, making healthier choices requires a bit of planning and research. Here’s a review of some popular takeout chains and their healthier options:
- Chipotle Mexican Grill: Chipotle is a great option for healthier takeout. Their menu features responsibly sourced ingredients, and you can customize your meal to suit your dietary needs. Opt for brown rice, black beans, and plenty of vegetables.
- Panera Bread: Panera Bread is a great option for healthier takeout. Their menu features a variety of salads, soups, and sandwiches made with whole-grain bread. Opt for the Mediterranean Veggie sandwich or the Lentil Soup.
- Sweetgreen: Sweetgreen is a salad chain that offers a variety of healthy and delicious options. Their menu features seasonal ingredients, and you can customize your salad to suit your dietary needs.
Customizing Your Takeout Order for Better Health
While it’s easy to get caught up in the convenience of takeout, making healthier choices requires a bit of planning and research. Here are some tips for customizing your takeout order for better health:
- Opt for brown rice: Brown rice is a healthier alternative to white rice, as it’s higher in fiber and nutrients.
- Choose grilled or baked options: Grilled or baked options are generally lower in calories and unhealthy fats than fried options.
- Load up on vegetables: Vegetables are low in calories and high in nutrients, making them a great addition to any takeout meal.
- Go easy on the sauce: Many takeout sauces are high in calories and sodium. Opt for low-sodium options or ask for the sauce on the side.
The Benefits of Healthier Takeout Options
While it’s easy to get caught up in the convenience of takeout, making healthier choices can have a significant impact on your overall health. Here are some benefits of healthier takeout options:
- Weight management: Healthier takeout options can help you manage your weight, as they tend to be lower in calories and unhealthy fats.
- Improved nutrition: Healthier takeout options can provide essential nutrients, like fiber, vitamins, and minerals, which are important for overall health.
- Reduced risk of chronic disease: Healthier takeout options can help reduce your risk of chronic diseases, like heart disease and diabetes, by providing essential nutrients and reducing your intake of unhealthy fats and sodium.
Conclusion
While takeout is often associated with unhealthy eating, there are plenty of healthier options to choose from. By understanding the nutritional landscape of takeout, choosing healthier options, and customizing your order, you can make informed decisions that support your overall health. Remember, healthier takeout options can provide essential nutrients, support weight management, and reduce your risk of chronic disease. So next time you’re in the mood for takeout, don’t be afraid to get creative and make healthier choices.
| Healthier Takeout Options | Calories per Serving | Fat per Serving | Sodium per Serving |
|---|---|---|---|
| Grilled chicken with roasted vegetables | 350-400 | 10-12g | 200-300mg |
| Vegetable-based stir-fry with brown rice | 400-500 | 15-20g | 300-400mg |
| Lentil-based soup with whole-grain bread | 450-550 | 10-15g | 400-500mg |
Note: The nutritional values listed in the table are approximate and may vary depending on the specific takeout restaurant and ingredients used.
What are the healthiest takeout options available?
The healthiest takeout options are often those that are low in calories, fat, and sodium, but high in nutrients. Opt for dishes that feature lean proteins, such as chicken, fish, or tofu, and plenty of vegetables. Some healthy takeout options include grilled chicken or fish with roasted vegetables, vegetable stir-fries with brown rice, and lentil or vegetable-based soups.
When ordering takeout, be mindful of portion sizes and ingredients. Choose dishes that are baked, grilled, or steamed instead of fried, and ask for sauces and seasonings on the side. This will allow you to control the amount of added salt, sugar, and unhealthy fats in your meal.
How can I make healthier choices when ordering takeout from my favorite restaurants?
To make healthier choices when ordering takeout, start by reviewing the menu carefully and looking for dishes that are low in calories, fat, and sodium. Opt for smaller portions or share a meal with a friend or family member to reduce overall calorie intake. You can also customize your order by asking for healthier ingredients, such as brown rice instead of white rice, or requesting that sauces and seasonings be served on the side.
Another way to make healthier choices is to choose restaurants that offer healthy options. Look for restaurants that feature vegetarian or vegan dishes, or those that use fresh, locally sourced ingredients. You can also check the restaurant’s website or social media pages for nutrition information or healthy ordering tips.
What are some healthy takeout options for vegetarians and vegans?
Vegetarians and vegans have a variety of healthy takeout options to choose from. Some popular options include vegetable stir-fries with tofu, lentil or vegetable-based soups, and veggie burgers or sandwiches. You can also opt for salads with lean protein sources, such as chickpeas or avocado, and choose restaurants that offer vegan or gluten-free options.
When ordering takeout as a vegetarian or vegan, be sure to ask about ingredients and food preparation methods. Some restaurants may use animal-based broths or sauces, so it’s essential to ask about these ingredients before ordering. You can also ask for modifications, such as holding the cheese or swapping out animal-based sauces for vegan alternatives.
Can I still enjoy my favorite takeout foods and stay healthy?
Yes, you can still enjoy your favorite takeout foods and stay healthy. The key is to make healthier choices and practice moderation. If you love pizza, for example, opt for a whole-wheat crust and load up on vegetables instead of meat. If you’re a fan of Chinese food, choose dishes that are steamed or stir-fried instead of fried, and ask for brown rice instead of white rice.
Another way to enjoy your favorite takeout foods and stay healthy is to make healthier modifications at home. For example, you can add your own vegetables or lean protein sources to a takeout meal, or swap out unhealthy sauces for healthier alternatives. By making a few simple modifications, you can enjoy your favorite takeout foods while still maintaining a healthy diet.
How can I avoid unhealthy ingredients when ordering takeout?
To avoid unhealthy ingredients when ordering takeout, start by reviewing the menu carefully and looking for dishes that are low in calories, fat, and sodium. Opt for dishes that feature lean proteins, such as chicken, fish, or tofu, and plenty of vegetables. Avoid dishes that are fried or high in added sugars, and ask for sauces and seasonings on the side.
Another way to avoid unhealthy ingredients is to ask questions. Ask your server or the chef about ingredients and food preparation methods. Ask if dishes can be modified to reduce unhealthy ingredients, such as added salt or sugar. By asking questions and being mindful of ingredients, you can make healthier choices and avoid unhealthy ingredients when ordering takeout.
Are there any takeout foods that I should avoid for health reasons?
Yes, there are several takeout foods that you should avoid for health reasons. Foods that are high in calories, fat, and sodium, such as fried foods and processed meats, can increase your risk of chronic diseases like heart disease and diabetes. Foods that are high in added sugars, such as sweetened drinks and desserts, can also have negative health effects.
Some specific takeout foods to avoid include fried chicken, pizza with high-fat toppings, and Chinese dishes that are high in sodium and added sugars. You should also avoid takeout foods that are high in saturated and trans fats, such as fried foods and baked goods. By avoiding these unhealthy takeout foods, you can reduce your risk of chronic diseases and maintain a healthy diet.
How can I balance my takeout habit with a healthy lifestyle?
To balance your takeout habit with a healthy lifestyle, start by setting boundaries and practicing moderation. Limit your takeout orders to once or twice a week, and choose healthier options when you do order. You can also balance your takeout habit by cooking healthy meals at home and engaging in regular physical activity.
Another way to balance your takeout habit is to make healthier choices outside of takeout. Choose whole, unprocessed foods, such as fruits, vegetables, and lean proteins, and limit your intake of unhealthy snacks and drinks. By making healthier choices and practicing moderation, you can enjoy takeout while still maintaining a healthy lifestyle.