Want Healthy Takeout? Here's What To Order For Every Type of Cuisine (2024)

Healthy takeout might sound like a misnomer but to-go meals aren't all high in calories, fat, sodium, and sugar. Some healthy takeout options include vegetable dishes and baked or steamed foods instead of fried ones. Every restaurant and cuisine is different, but you generally want to choose takeout that includes some produce and has minimal dressings and sauces.

Learn more about ordering healthy takeout meals.

Ordering takeout is easier and more popular than ever. In 2021, nearly one-third of adults in the United States used food delivery apps to order from a restaurant or store. Read on for tips for picking healthy takeout from a variety of cuisines.

Healthy Thai Takeout

Thai food is rich in vegetables and lean meats, so you'll have no problem finding a delicious and nutritious option. Try one of these orders.

1. Summer Rolls

Reach for these instead of spring rolls since they are steamed instead of fried. Thai-style vegetables are usually not high in fat, but spring rolls are typically higher in calories and fat since they are fried. Summer rolls also pack vegetables and lean protein.

2. Chicken Satay

Seasoned, skewered, and grilled chicken is a good source of protein, which helps produce and repair cells. Chicken satay also comes on a stick, making it fun to eat. If you are trying to reduce added fat and calories, you can ask for the peanut sauce on the side.

3. Green Papaya Salad

This salad features julienned papaya, beans, Thai chilis, several fresh vegetables, and peanuts for a deliciously spicy dish. Research has found that papaya contains lycopene, a powerful antioxidant that can repair cell damage in your body.

Italian food gets a bad rap thanks to its plethora of carb-heavy dishes, but the key is balance. Carbs are your body's preferred energy source, and pasta is a type of carb. Try making substitutions instead of opting for one particular dish over another.

1. Go for Tomato-Based Sauces

You can enjoy a pasta dish every now and then. Marinara or other tomato-style sauces may be lighter in calories than others if you are trying to manage your weight. Those sauces will also be lower in oil and saturated fats.

Tomatoes are a source of lycopene and nutrients like potassium, iron, folate, and vitamin C. The fruit also provides other antioxidants, such as beta-carotene, and phenolic compounds. Research has found that the nutrients in tomatoes may help reduce heart disease risk.

2. Choose Thin-Crust

Opt for a thin-crust pizza to avoid the extra calories of a thick crust. You can even add vegetable toppings for extra nutrients.

3. Add Protein

Try adding protein to your Italian dishes, especially pasta. While pasta can leave you hungry not long after you eat it, protein helps keep you full for long periods. For example, you can enjoy grilled shrimp in a pasta fra diavolo or add grilled chicken in a penne pomodoro.

Healthy Chinese Takeout

Chinese food offers plenty of options if you are looking to fill up on vegetables, lean meats, and grains. Some of the following substitutions or options can help you pick a balanced meal.

1. Brown Rice

This is a simple substitute, and it's often one that restaurants are able to make. Brown rice is a whole grain, meaning the entire grain remains intact. As a result, brown rice offers more fiber than white rice. Fiber adds bulk to your meals, helping you feel full for long periods. Research has found that brown rice also contains a moderate amount of proteins, minerals, vitamins, and several bioactive compounds.

2. Steamed Dumplings

Steamed dumplings pack vegetables and protein like shrimp, making them a balanced choice. You can also have a side of steamed broccoli or bok choy. The sauce usually comes on the side with steamed dumplings, so you can limit added calories, fat, and sodium.

3. Steamed Chicken and Broccoli

Opt for a steamed meat and vegetable entrée. One ounce of chicken adds about seven grams of protein. Broccoli is a source of vitamin C, which supports your immune system and helps protect against cell damage. Just remember to ask for sauce on the side if the dish at your go-to restaurant includes one.

Japanese food offers a wide range of foods. You can choose from plenty of plant-based dishes and ones with animal protein.

1. Miso Soup

Miso soup is basically a miso-infused broth with tofu, nori, and onions. Miso soup can have a high amount of sodium, with about 1,470 milligrams (mg) in one cup. Experts advise limiting your sodium intake to 2,300mg per day or 1,500mg if you have high blood pressure.

Despite its sodium content, a study published in 2015 found that, among middle-aged Asian men who frequently consumed miso soup, participants were likelier to have a low heart rate. The researchers did not link miso soup to hypertension (high blood pressure), a heart disease risk factor. Note that this study is specific to one population who may have different overall eating patterns than is typical for other populations.

However, other studies have found that regularly consuming miso soup does not increase blood pressure or heart rate. Instead, eating miso soup reduces the expected impact of salt in the blood.

2. Chicken Teriyaki

Opt for chicken and vegetable dishes. For example, chicken teriyaki with vegetables is a balanced option. If you are conscious of your sodium intake, order the sauce on the side.

3. Tuna or California Rolls

Sushi is a collection of rice, vegetables, and cooked or raw fish wrapped in a roll of seaweed. The preparation and seasoning can take away from the overall nutrition. Sushi dipped in tempura and fried and then covered with a creamy sauce will have more fat and calories than sushi wrapped only in nori with fish, rice, and vegetables.

Try tuna or California rolls, which are flavorful and low in fat. Both contain a fair amount of protein. Tuna rolls supply omega-3 fatty acids, which might help reduce your heart disease risk.

Healthy Mexican Takeout

Mexican food has plenty of delicious, healthy options. Many Mexican dishes contain beans that are packed with filling fiber and vegetables.

1. Choose Whole Beans

Whole beans are boiled in water as opposed to refried beans, which are cooked with added fat. As a result, whole beans are low in fat and calories while delivering all the protein power of beans.

Beans generally offer several health benefits. Phytochemicals in beans help improve cholesterol and blood sugar. These bioactive compounds protect blood vessels and reduce chronic inflammation markers. Research has shown that beans also support healthy gut bacteria.

2. Limit Cheese and Sour Cream

Ask for cheese and sour cream on the side so you can control portion sizes. Those dairy products are safe in moderation, but too much cheese and sour cream increases your saturated fat intake. Saturated fat may increase your cholesterol, which is a heart disease risk factor.

3. Veggie Burrito Bowl

A veggie burrito bowl with brown rice, sautéed onions and peppers, a double order of beans, guacamole, lettuce, and salsa contains plenty of produce to help meet your goals. Experts advise five servings of fruits and vegetables per day. The fiber in beans will help keep you full for long periods.

Indian food packs flavor and plenty of vegetables. You may enjoy one of the following balanced options.

1. Dal

Dal is a lentil-heavy dish with delicious spices like cinnamon and cumin. Some dals are made with coconut milk. Look for one with a tomato base if you are wanting to reduce dietary fat intake.

Cinnamon is not only a delicious spice, but research has also shown that cinnamon packs compounds that act as antioxidants, anti-inflammatories, and antimicrobials. Cinnamon might protect against cancer, diabetes, and heart disease.

2. Chana Masala

The main ingredient in chana masala is chickpeas, which offer plenty of protein. Chickpeas have several nutrients like:

• Fiber
• Folate
• Healthy fats
• Iron
• Magnesium
• Potassium
• Vitamins A, C, and E

Some evidence suggests that chickpeas may help manage weight, regulate blood sugar and insulin, and improve heart disease risk. A nice perk of this dish is that you can enjoy it as-is or over brown rice.

3. Tandoori Chicken

Tandoori chicken packs flavor and is a good way to get some protein into your meal. If you want more fiber, consider asking for brown rice.

Healthy Greek Takeout

Greek food includes elements of the Mediterranean diet. Research has shown that the Mediterranean diet helps improve your blood sugar, cholesterol, and heart disease risk.

1. Hummus

Hummus is a dish of ground-up chickpeas mixed with tahini. One cup of ready-to-eat chickpeas contains 12 grams (g) of protein and a little over 10g of fiber. Enjoy yours with fresh vegetables or a whole-wheat pita.

2. Fattoush Salad

This salad features bread pieces and tons of green leafy vegetables. Research has found that one serving of green leafy vegetables per day might slow age-related cognitive decline. Enjoy yours with a vinegar dressing.

3. Falafel Pita

Order this Greek dish on a whole-wheat pita for fiber and protein. Falafel is a vegetarian-friendly protein option made up of ground beans or chickpeas.

You do not have to give up these traditional comfort foods. Making simple adjustments to soups and burgers can help increase your nutrient intake.

1. Broth-Based Soup

Broth-based vegetable soups usually contain fewer calories and saturated fat than cream-based soups. To make your soup a balanced meal, enjoy it with a salad.

2. Veggie Burger

Traditional burgers are high in saturated fat, which may increase your cholesterol and lead to weight gain. While an occasional beef burger won't have these effects, opting for a protein-packed veggie burger (such as one containing beans or soy) is a lower-fat option. Top it off with tomato, lettuce, avocado, or other vegetables for even more nutrients.

3. Vegetarian Chili

A vegetarian chili can be a satisfying and filling choice. This variation is lower in fat and higher in fiber than traditional chili, thanks to the beans.

Tips for Ordering Takeout

You do not need to give up your favorite restaurant dish to eat a healthy, balanced diet. Instead, keep these tips in mind when ordering takeout:

• Consider how your food is cooked: See whether the restaurant can bake or steam your food instead of frying it.
• Control your portion size: Many restaurants serve large portion sizes. Try eating half of your meal and saving the other half for later.
• Drink water: Soda and other fountain drinks often have a lot of added sugar. Alcohol is another source of "empty calories," which contribute to weight gain but do not offer nutrients.
• Eat a side of vegetables: French fries are a delicious side dish, but if you are looking to reduce your intake of fried foods you may opt for a baked or roasted potato or extra vegetables instead.
• Enjoy dessert in moderation: You can enjoy sweet treats every now and then. You can ask another person to split a dessert with you.
• Mindful eating: Fully experience your meal by listening to your body and enjoying the flavors, textures, and sensations from each bite. Try to remove judgment, and instead follow your hunger and fullness cues. If you get takeout infrequently, give yourself permission to order and savor what you like best.
• Order dressings and sauces on the side: This allows you to control how much goes into your meal.

Takeout is often an easy, accessible option for many people. You may worry if takeout food has extra fat or sodium. It can be healthy to eat takeout in moderation. To have a balanced meal with nutrients, you can make simple adjustments to popular dishes across cuisines from all over the world.

For example, to add more nutrients to your meals, ask for brown rice instead of white rice or opt for whole-wheat bread instead of white bread. Other healthy options include baked or steamed foods instead of fried ones and vegetable dishes.