When modern life gets the better of us, ordering take away – at least occasionally – is inevitable, even for the most passionate cooks among us! Although finding a nourishing option can sometimes be tricky, it’s definitely possible. Let us show you how to order takeaway the healthy way; find our general tips, followed by our cuisine-specific guide, below.
General tips
- Aim to achieve a balance between fibre-rich carbohydrates, lean protein and healthy fats, with plenty of vegetables. If a single dish doesn’t tick all the boxes, try adding a side or ‘extra’ to your order to create a better balance.
- Include a separate side salad or serving of steamed vegetables in your order. They’re high in fibre, helping you feel full and satisfied without over-consuming other less nutrient-dense foods.
- Choose foods that are fresh, grilled, steamed, poached or roasted; avoid fried foods.
- Ask for dressings and sauces (typically high in sugar, sodium and/or saturated fat) on the side – this allows you to control how much is added.
- Don’t let it become overwhelming or stressful – just aim to make the best choice you can, and enjoy it!
Cuisine-specific guide | How to find a healthy option, whatever you fancy
Japanese
A particular favourite of Fiona Kupresanin’s! Alongside rice-based sushi rolls, consider adding some sashimi or edamame to your order to boost protein.
- Look for: Miso soup; Edamame; Grilled teriyaki chicken; Sashimi; Sushi rolls made with brown or black rice; Tofu; Steamed dumplings; Seaweed salad.
- Limit: Tempura; Chicken karage; Chicken or pork katsu; Fried dumplings; White rice; Mayonnaise; Excess soy sauce.
Greek
In addition to the classic Greek salad, keep an eye out for fresh Cypriot salads, made with wholegrains like freekeh or quinoa, as well as lentils, nuts, seeds and fresh herbs. Just add a serving of lean protein to create a satisfying, balanced meal.
- Look for: Dolmades (stuffed vine leaves); Grilled seafood (e.g. fish, squid, octopus); (Lean) chicken or lamb souvlaki skewers; Grilled vegetables; Greek salad; Cypriot salad; Wholemeal pita; Tzatziki; Hummus; Melitzanosalata (eggplant dip).
- Limit: Gyros; Moussaka; Spanakopita; Chips and other fried foods.
Italian
For sufficient protein, try adding some seafood (e.g. prawns) or chicken to your pizza or pasta order.
- Look for: Minestrone soup; Marinated olives and antipasto-style vegetables; Tomato- or extra virgin olive oil-based pasta sauces; Thin-crust pizza with lots of vegetables; Grilled or steamed fish; Caprese salad; Italian-style leafy salads (featuring radicchio, endive and other bitter leaves).
- Limit: Garlic bread; Arancini; Processed meats (e.g. prosciutto, pancetta, bacon, sausage); Creamy pasta sauces.
Vietnamese
Vietnamese dishes are wonderfully light and fresh, using plenty of flavoursome, nutritious aromatics like ginger, lemongrass, lime, mint, coriander and chilli. Use dressings and dipping sauces sparingly.
- Look for: Rice paper rolls; Pho; Noodle salads with grilled chicken or beef; Steamed or poached meat, poultry and seafood; Gỏi Gá (fresh, crunchy salads); Clear, thin dipping sauces (e.g. Nuoc cham).
- Limit: (Fried) spring rolls; High-fat cuts of meat (e.g. pork belly); Thicker sauces (often high in sugar and saturated fat).
Thai
Generally speaking, traditional Thai favourites like curries and Pad Thai are quite energy-dense. If you don’t want to go without, consider ordering a side of steamed vegetables to mix through the dish. You’ll feel fuller, faster – and potentially add enough bulk to score a second serving!
- Look for: Tom Yum soup (made without coconut milk); Green papaya salad; Thai beef salad; Laab (minced chicken or pork, served in crunchy lettuce leaves); Steamed fish; Satay chicken skewers; Stir-fried chicken, beef or seafood with vegetables; Steamed rice.
- Limit: (Fried) spring rolls; Laksa; Curries; Fried rice; Coconut rice.
Indian
Many popular Indian curries are made with cream and/or butter or ghee, and are therefore high in saturated fat. As its name suggests, Butter Chicken is a prime example of this! The healthiest options are those without thick, rich sauces and gravies.
- Look for: Dhal; Vegetable curries; Tikka; Tandoori chicken; Roti; Brown basmati rice (if available); Raita (a cooling yoghurt and cucumber sauce).
- Limit: (Fried) pakoras, bhajis and samosas; Creamy curries (e.g. Masala, Korma, Pasanda); Naan (especially when brushed with melted butter).
Fish + chips
Perhaps unsurprisingly, look past traditional fried fare for a healthy option here! Healthy salads are often available, making it easy to create a balanced meal. Squeeze over some fresh lemon for flavour, rather than adding heavier sauces.
- Look for: Cooked, chilled prawns (ready to shell); Grilled or steamed fish; Grilled calamari or prawns; Green, grain or slaw-style salads (with light, vinaigrette-type dressings).
- Limit: Fried seafood (battered or crumbed); Chips; Potato cakes; Tartare sauce; Aioli; Potato or pasta salads with creamy dressings.
Tell us, what’s your go-to takeaway order?
For expert dietary support on your personal health and wellbeing journey, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.