Preparing dinner nightly can often be impractical. Opting for takeout is not only convenient but also provides comfort, especially after a tiring day. While it might seem that ordering food means compromising on health, it doesn’t have to be this way. With some straightforward modifications, you can relish your favorite dishes while keeping your nutritional objectives on track. Here are five actionable and nutritionist-endorsed strategies to make your takeout choices healthier.
1. Select Grilled, Steamed, or Roasted Dishes
Food that’s grilled, baked, roasted, steamed, or broiled typically uses less oil and retains more nutrients, especially in proteins and vegetables. On the contrary, fried, crispy, or creamy foods often come with higher saturated fats and calorie content. If oil is used in cooking, opt for olive oil, which minimizes inflammation and promotes heart health. When in doubt, don’t hesitate to inquire at the restaurant.
For instance, tacos with grilled chicken are generally lighter than those filled with fried chicken. Likewise, steamed dumplings are usually a better pick compared to their fried counterparts. Roasted vegetables bring flavor and fiber without unnecessary greasiness. If the cooking method isn’t listed on the menu, it’s worth requesting grilled or steamed options when placing your order.
2. Incorporate Vegetables Into Every Meal
Takeout menus often skimp on vegetables, but adding them whenever possible helps to enhance your meal’s nutritional profile. Adults should aim for approximately 25 to 30 grams of fiber daily for optimal gut health and stable blood sugar levels. Vegetables contribute significant fiber, essential nutrients, and volume that can make a meal more satisfying without piling on extra calories.
If you’re choosing a sandwich or burger, consider adding a side salad or grilled vegetables. Opt for pasta that features spinach, mushrooms, or zucchini as key ingredients. Many Asian and Mediterranean establishments offer vegetable sides or allow for the addition of extra veggies to your main dish.
3. Be Wary of “Healthy” Labels
Some establishments promote meals as healthy, yet they can be laden with sugars, salt, and unnecessary calories. Grain bowls, smoothie bowls, and even salads may surprise you with how heavy they can be if they are topped with rich sauces, creamy dressings, or fried elements.
Sodium is a frequent concern, even in meals that appear light. Ideally, adults should limit their sodium intake to under 2,300 milligrams per day, yet many exceed this amount. Processed meats, including sausage, bacon, ham, and salami, are often particularly high in sodium. Opting for lean proteins such as grilled chicken or plant-based options like tofu can help lower sodium levels while still boosting fiber content.
Taking a moment to examine what’s in your dish can make a difference. Swapping out creamy sauces for vinaigrettes, omitting fried toppings, or asking for dressings on the side are simple strategies to keep your meal in line with your health goals without feeling deprived.
4. Be Mindful of Portion Sizes
5. Strive for Balance
Nutritionists frequently emphasize the importance of balanced meals that include protein, fiber, complex carbohydrates, and healthy fats. This balance can still be achieved with takeout.
Takeout Can Still Be Part of a Healthy Lifestyle
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