In today’s fast-paced world, takeout has become a staple in many of our diets. With the rise of food delivery apps and online ordering platforms, it’s easier than ever to get your favorite foods delivered right to your doorstep. However, the convenience of takeout often comes with a nutritional cost. Many popular takeout options are high in calories, salt, sugar, and unhealthy fats, which can have negative impacts on our health.
But what if you could enjoy takeout without sacrificing your health goals? The good news is that there are many healthy takeout options available, and with a little knowledge and planning, you can make informed choices that nourish your body.
Understanding the Nutritional Landscape of Takeout
Before we dive into the healthiest types of takeout, it’s essential to understand the nutritional landscape of popular takeout options. Here are some key statistics to keep in mind:
- A study published in the Journal of the Academy of Nutrition and Dietetics found that the average takeout meal contains over 1,000 calories, 30 grams of fat, and 2,000 milligrams of sodium.
- A survey conducted by the National Restaurant Association found that 75% of consumers consider nutrition when making food choices, but only 25% of restaurants provide nutrition information for their menu items.
- A review of popular takeout chains published in the Journal of Food Science found that many menu items exceed the daily recommended intake of calories, fat, and sodium.
These statistics highlight the importance of being mindful of the nutritional content of takeout options. By understanding what’s in your food, you can make informed choices that support your health goals.
Healthy Takeout Options: A Global Perspective
Takeout options vary greatly depending on the cuisine and region. Here are some healthy takeout options from around the world:
Asian Cuisine
Asian cuisine offers a wide range of healthy takeout options, including:
- Grilled chicken or fish with steamed vegetables: Many Asian restaurants offer grilled protein options with steamed vegetables, which are low in calories and rich in nutrients.
- Stir-fries with brown rice: Stir-fries made with brown rice, vegetables, and lean protein sources like chicken or tofu are a nutritious and filling option.
- Vegetable-based soups: Many Asian soups, such as wonton soup or hot and sour soup, are low in calories and rich in vegetables.
Mediterranean Cuisine
Mediterranean cuisine is known for its emphasis on whole grains, fruits, and vegetables. Healthy takeout options include:
- Grilled chicken or fish with roasted vegetables: Many Mediterranean restaurants offer grilled protein options with roasted vegetables, which are rich in antioxidants and fiber.
- Lentil or vegetable-based soups: Lentil or vegetable-based soups are low in calories and rich in protein and fiber.
- Salads with whole grains: Salads made with whole grains like quinoa or brown rice, topped with vegetables and lean protein sources, are a nutritious and filling option.
Latin American Cuisine
Latin American cuisine offers a range of healthy takeout options, including:
- Grilled chicken or fish with black beans and rice: Many Latin American restaurants offer grilled protein options with black beans and rice, which are rich in fiber and protein.
- Vegetable-based tacos: Tacos made with vegetables, lean protein sources, and whole grains like brown rice or quinoa are a nutritious and filling option.
- Soups with lean protein sources: Soups made with lean protein sources like chicken or beans, and vegetables, are low in calories and rich in nutrients.
Healthy Takeout Chains: A Review
While many takeout chains are high in calories and unhealthy ingredients, there are some options that stand out for their nutritional quality. Here are some healthy takeout chains to consider:
- Sweetgreen: Sweetgreen is a salad chain that offers a range of healthy options made with whole grains, vegetables, and lean protein sources.
- Dig Inn: Dig Inn is a farm-to-table restaurant chain that offers a range of healthy options made with whole grains, vegetables, and lean protein sources.
- ShopHouse: ShopHouse is a Southeast Asian-inspired chain that offers a range of healthy options made with whole grains, vegetables, and lean protein sources.
Tips for Making Healthy Takeout Choices
While there are many healthy takeout options available, it’s still important to be mindful of the nutritional content of your food. Here are some tips for making healthy takeout choices:
- Choose whole grains: Opt for whole grains like brown rice, quinoa, or whole wheat bread instead of refined grains.
- Load up on vegetables: Vegetables are low in calories and rich in nutrients, so load up on them when ordering takeout.
- Opt for lean protein sources: Choose lean protein sources like chicken, fish, or tofu instead of processed meats.
- Limit added sauces and condiments: Many takeout options come with added sauces and condiments that are high in sugar and salt. Limit your use of these or ask for them on the side.
- Check nutrition information: Many restaurants provide nutrition information for their menu items. Check this information to make informed choices.
Conclusion
Takeout can be a convenient and delicious option, but it’s essential to be mindful of the nutritional content of your food. By understanding the nutritional landscape of takeout options and choosing healthy options from around the world, you can enjoy takeout without sacrificing your health goals. Remember to choose whole grains, load up on vegetables, opt for lean protein sources, limit added sauces and condiments, and check nutrition information to make informed choices. With a little knowledge and planning, you can enjoy healthy and delicious takeout that nourishes your body.
Additional Resources
- American Heart Association: The American Heart Association provides a range of resources on healthy eating, including tips for making healthy takeout choices.
- Academy of Nutrition and Dietetics: The Academy of Nutrition and Dietetics provides a range of resources on healthy eating, including tips for making healthy takeout choices.
- National Restaurant Association: The National Restaurant Association provides a range of resources on healthy eating, including tips for making healthy takeout choices.
By following these tips and resources, you can make informed choices that support your health goals and enjoy healthy and delicious takeout.
What are the key factors to consider when choosing a healthy takeout option?
When selecting a healthy takeout option, there are several key factors to consider. First, think about the type of cuisine you’re in the mood for. Some cuisines, such as Asian or Mediterranean, tend to offer healthier options than others, like fast food or fried chicken. Additionally, consider the cooking methods used by the restaurant. Opt for places that use grilling, roasting, or steaming instead of frying. Finally, pay attention to the ingredients used in the dishes. Choose options that feature plenty of fruits, vegetables, whole grains, and lean proteins.
Another important factor to consider is the nutrition information provided by the restaurant. Many takeout places now offer nutrition facts online or in-store. Take advantage of this information to make informed choices. Look for options that are low in added sugars, saturated fats, and sodium. You can also use online resources, such as nutrition websites or apps, to help you make healthier choices. By considering these factors, you can make healthier takeout choices that align with your dietary needs and preferences.
How can I make healthier choices when ordering Chinese takeout?
Chinese takeout can be a challenging cuisine to navigate when it comes to making healthy choices. However, there are several strategies you can use to make healthier selections. First, opt for dishes that feature plenty of vegetables, such as stir-fries or steamed vegetable dishes. You can also choose dishes that feature lean proteins, like chicken or tofu, instead of pork or beef. Additionally, be mindful of the sauces and seasonings used in the dishes. Choose options that are low in added sugars and sodium.
Another way to make healthier choices when ordering Chinese takeout is to customize your order. Many Chinese restaurants will allow you to make special requests, such as asking for less oil or no MSG. You can also ask for brown rice instead of white rice or request extra vegetables. By making a few simple modifications, you can make your Chinese takeout order healthier and more nutritious. Finally, consider choosing dishes that are labeled as “steamed” or “baked” instead of “fried” to reduce your intake of added calories and fat.
What are some healthier takeout options for Italian food?
Italian food is often associated with rich, heavy dishes, but there are plenty of healthier options to choose from. One of the healthiest Italian takeout options is a vegetable-based pasta dish, such as pasta primavera or a vegetable stir-fry with whole-grain pasta. You can also opt for a lean protein-based dish, like grilled chicken or fish with roasted vegetables. Additionally, consider choosing a dish that features plenty of tomatoes, which are rich in antioxidants and vitamins.
Another way to make healthier choices when ordering Italian takeout is to be mindful of the sauces and cheeses used in the dishes. Choose options that feature tomato-based sauces instead of creamy sauces, which are high in added calories and fat. You can also ask for less cheese or no cheese at all to reduce your intake of saturated fat and calories. Finally, consider choosing a whole-grain pizza crust or a cauliflower crust pizza for a healthier twist on traditional pizza.
How can I make healthier choices when ordering Mexican takeout?
Mexican food can be a healthy and flavorful option, but it’s often high in added calories, fat, and sodium. To make healthier choices when ordering Mexican takeout, opt for dishes that feature plenty of vegetables, such as fajitas or vegetable tacos. You can also choose dishes that feature lean proteins, like chicken or beans, instead of beef or pork. Additionally, be mindful of the toppings and sauces used in the dishes. Choose options that are low in added sugars and sodium.
Another way to make healthier choices when ordering Mexican takeout is to customize your order. Many Mexican restaurants will allow you to make special requests, such as asking for less cheese or no sour cream. You can also ask for brown rice instead of white rice or request extra vegetables. By making a few simple modifications, you can make your Mexican takeout order healthier and more nutritious. Finally, consider choosing dishes that are labeled as “grilled” or “baked” instead of “fried” to reduce your intake of added calories and fat.
What are some healthier takeout options for Indian food?
Indian food is often associated with rich, spicy dishes, but there are plenty of healthier options to choose from. One of the healthiest Indian takeout options is a vegetable-based curry, such as a vegetable korma or a lentil curry. You can also opt for a lean protein-based dish, like grilled chicken or fish tikka with roasted vegetables. Additionally, consider choosing a dish that features plenty of whole grains, such as brown rice or whole-grain naan bread.
Another way to make healthier choices when ordering Indian takeout is to be mindful of the sauces and oils used in the dishes. Choose options that feature tomato-based sauces instead of creamy sauces, which are high in added calories and fat. You can also ask for less oil or no oil at all to reduce your intake of added calories and fat. Finally, consider choosing dishes that are labeled as “steamed” or “baked” instead of “fried” to reduce your intake of added calories and fat.
How can I make healthier choices when ordering sushi takeout?
Sushi can be a healthy and flavorful option, but it’s often high in added calories and fat. To make healthier choices when ordering sushi takeout, opt for dishes that feature plenty of vegetables, such as cucumber rolls or avocado rolls. You can also choose dishes that feature lean proteins, like salmon or tofu, instead of tempura or fried options. Additionally, be mindful of the sauces and condiments used in the dishes. Choose options that are low in added sugars and sodium.
Another way to make healthier choices when ordering sushi takeout is to customize your order. Many sushi restaurants will allow you to make special requests, such as asking for brown rice instead of white rice or requesting extra vegetables. You can also ask for less sauce or no sauce at all to reduce your intake of added calories and fat. By making a few simple modifications, you can make your sushi takeout order healthier and more nutritious. Finally, consider choosing dishes that are labeled as “sashimi-grade” or “raw” instead of “fried” to reduce your intake of added calories and fat.
What are some general tips for making healthier takeout choices?
Regardless of the type of cuisine you’re ordering, there are several general tips you can follow to make healthier takeout choices. First, opt for dishes that feature plenty of fruits and vegetables. These foods are rich in vitamins, minerals, and antioxidants, and are often low in added calories and fat. You can also choose dishes that feature lean proteins, like chicken or fish, instead of beef or pork. Additionally, be mindful of the sauces and condiments used in the dishes. Choose options that are low in added sugars and sodium.
Another way to make healthier takeout choices is to customize your order. Many restaurants will allow you to make special requests, such as asking for less oil or no cheese. You can also ask for brown rice instead of white rice or request extra vegetables. By making a few simple modifications, you can make your takeout order healthier and more nutritious. Finally, consider choosing dishes that are labeled as “grilled,” “baked,” or “steamed” instead of “fried” to reduce your intake of added calories and fat.