In today’s fast-paced world, it’s easy to rely on takeout as a convenient solution for a quick meal. However, many takeout options are high in calories, salt, and unhealthy fats, which can have negative impacts on our health and wellbeing. But what if you could enjoy your favorite takeout without compromising your diet? In this article, we’ll explore the lowest calorie takeout options, providing you with a comprehensive guide to healthy eating on the go.
Understanding Calorie Counts in Takeout
Before we dive into the lowest calorie takeout options, it’s essential to understand how to read calorie counts and make informed choices. Here are a few things to keep in mind:
- Check the nutrition information: Many restaurants now provide nutrition information for their menu items. Look for this information on the restaurant’s website, in-store, or on the packaging.
- Be mindful of portion sizes: Takeout portions can be large, so be mindful of the serving size and adjust your calorie count accordingly.
- Watch out for hidden calories: Some takeout options may contain hidden calories from added sauces, cheese, or cooking oils.
Low-Calorie Takeout Options by Cuisine
Different cuisines offer varying levels of calorie-dense options. Here are some low-calorie takeout options by cuisine:
Chinese Takeout
- Steamed dumplings: A serving of steamed dumplings (6-8 pieces) contains approximately 150-200 calories.
- Vegetable stir-fry: A vegetable stir-fry with brown rice and a small amount of oil contains around 300-400 calories.
- Wonton soup: A bowl of wonton soup with vegetables and a small amount of noodles contains approximately 200-300 calories.
Indian Takeout
- Chicken tikka: A serving of chicken tikka (3-4 pieces) contains around 150-200 calories.
- Vegetable curry: A vegetable curry with brown rice and a small amount of oil contains approximately 300-400 calories.
- Lentil soup: A bowl of lentil soup with vegetables and a small amount of bread contains around 200-300 calories.
Italian Takeout
- Grilled chicken: A serving of grilled chicken (3-4 oz) contains approximately 120-150 calories.
- Vegetable pizza: A small vegetable pizza with a thin crust and a small amount of cheese contains around 200-300 calories.
- Minestrone soup: A bowl of minestrone soup with vegetables and a small amount of bread contains approximately 150-200 calories.
Mexican Takeout
- Grilled chicken: A serving of grilled chicken (3-4 oz) contains approximately 120-150 calories.
- Vegetable burrito: A small vegetable burrito with brown rice, beans, and a small amount of cheese contains around 300-400 calories.
- Black bean soup: A bowl of black bean soup with vegetables and a small amount of bread contains approximately 200-300 calories.
Low-Calorie Takeout Chains
Some takeout chains offer healthier options than others. Here are a few low-calorie takeout chains to consider:
Fast Food Chains
- Subway: Subway offers a variety of low-calorie sandwiches and salads, with options starting at around 100 calories.
- Chipotle: Chipotle offers burritos, bowls, and tacos with lean protein and vegetable options, starting at around 300 calories.
- Panera Bread: Panera Bread offers a variety of low-calorie soups, salads, and sandwiches, starting at around 200 calories.
Casual Dining Chains
- Jason’s Deli: Jason’s Deli offers a variety of low-calorie soups, salads, and sandwiches, starting at around 200 calories.
- Noodles & Company: Noodles & Company offers a variety of low-calorie noodle dishes with lean protein and vegetable options, starting at around 300 calories.
- Moe’s Southwest Grill: Moe’s Southwest Grill offers burritos, bowls, and tacos with lean protein and vegetable options, starting at around 300 calories.
Tips for Making Takeout Healthier
While some takeout options are healthier than others, there are ways to make any takeout option healthier. Here are a few tips:
Customize Your Order
- Ask for less oil: Many takeout options are cooked with a large amount of oil. Ask for less oil or opt for a baked or grilled option.
- Choose brown rice: Brown rice is a healthier option than white rice, so choose it whenever possible.
- Load up on vegetables: Vegetables are low in calories and high in nutrients, so load up on them whenever possible.
Be Mindful of Sauces and Toppings
- Opt for low-calorie sauces: Many takeout options come with high-calorie sauces. Opt for low-calorie sauces like salsa or hot sauce instead.
- Go easy on the cheese: Cheese is high in calories, so go easy on it whenever possible.
- Avoid fried toppings: Fried toppings like crispy noodles or fried onions are high in calories, so avoid them whenever possible.
Conclusion
Takeout doesn’t have to be unhealthy. By choosing low-calorie options, customizing your order, and being mindful of sauces and toppings, you can enjoy your favorite takeout without compromising your diet. Remember to always check the nutrition information, be mindful of portion sizes, and watch out for hidden calories. With a little bit of planning and creativity, you can make takeout a healthy and enjoyable part of your diet.
| Cuisine | Low-Calorie Option | Calorie Count |
|---|---|---|
| Chinese | Steamed dumplings | 150-200 calories |
| Indian | Chicken tikka | 150-200 calories |
| Italian | Grilled chicken | 120-150 calories |
| Mexican | Grilled chicken | 120-150 calories |
Note: The calorie counts listed are approximate and may vary depending on the specific restaurant and ingredients used.
What are the general tips for choosing low-calorie takeout options?
When choosing low-calorie takeout options, it’s essential to be mindful of the ingredients, portion sizes, and cooking methods used. Opt for dishes that are grilled, baked, or steamed instead of fried, as they tend to be lower in calories. Also, choose meals with plenty of vegetables and lean protein sources like chicken, fish, or tofu. Be cautious of sauces and condiments, which can add a significant amount of calories, sugar, and salt to your meal.
Another crucial tip is to check the nutrition information or ask the restaurant for healthier options. Many restaurants now provide nutrition facts or can suggest modifications to make their dishes healthier. Don’t be afraid to customize your order by asking for less oil, no added salt, or extra vegetables. By being mindful of these factors, you can make informed choices and enjoy a healthier takeout experience.
How can I make healthier choices when ordering Chinese takeout?
When ordering Chinese takeout, there are several ways to make healthier choices. Opt for dishes that are steamed or stir-fried with minimal oil, such as vegetable-based dishes or those with lean protein sources like chicken or tofu. Avoid deep-fried dishes like egg rolls, fried wontons, or fried rice. Instead, choose brown rice or cauliflower rice as a healthier alternative. Also, be mindful of sauces high in sugar and salt, such as soy sauce or oyster sauce, and ask for them to be served on the side.
Some healthier Chinese takeout options include vegetable-based dishes like steamed broccoli or stir-fried mixed vegetables, or protein-based dishes like grilled chicken or tofu with steamed vegetables. You can also ask for modifications like less oil, no MSG, or extra vegetables to make your meal healthier. By making these choices, you can enjoy a healthier and more balanced Chinese takeout experience.
What are some healthier options when ordering Italian takeout?
When ordering Italian takeout, there are several healthier options to choose from. Opt for dishes that feature lean protein sources like chicken, fish, or vegetarian options, and pair them with plenty of vegetables. Choose whole-grain pasta or zucchini noodles (zoodles) instead of regular pasta to increase the fiber content of your meal. Also, be mindful of sauces high in sugar and salt, such as marinara or Alfredo sauce, and ask for them to be served on the side.
Some healthier Italian takeout options include vegetable-based dishes like bruschetta or caprese salad, or protein-based dishes like grilled chicken or fish with roasted vegetables. You can also ask for modifications like less cheese, no added salt, or extra vegetables to make your meal healthier. Additionally, consider choosing dishes that feature herbs and spices for flavor instead of salt and sugar. By making these choices, you can enjoy a healthier and more balanced Italian takeout experience.
How can I make healthier choices when ordering Mexican takeout?
When ordering Mexican takeout, there are several ways to make healthier choices. Opt for dishes that feature lean protein sources like chicken, fish, or vegetarian options, and pair them with plenty of vegetables. Choose whole-grain tortillas or corn tortillas instead of flour tortillas to increase the fiber content of your meal. Also, be mindful of sauces high in sugar and salt, such as salsa or sour cream, and ask for them to be served on the side.
Some healthier Mexican takeout options include vegetable-based dishes like grilled vegetables or black beans, or protein-based dishes like grilled chicken or fish with roasted vegetables. You can also ask for modifications like less cheese, no added salt, or extra vegetables to make your meal healthier. Additionally, consider choosing dishes that feature herbs and spices for flavor instead of salt and sugar. By making these choices, you can enjoy a healthier and more balanced Mexican takeout experience.
What are some healthier options when ordering Indian takeout?
When ordering Indian takeout, there are several healthier options to choose from. Opt for dishes that feature lean protein sources like chicken, fish, or vegetarian options, and pair them with plenty of vegetables. Choose whole-grain naan or brown rice instead of white rice to increase the fiber content of your meal. Also, be mindful of sauces high in sugar and salt, such as curry or tikka masala sauce, and ask for them to be served on the side.
Some healthier Indian takeout options include vegetable-based dishes like saag paneer or chana masala, or protein-based dishes like grilled chicken or fish with roasted vegetables. You can also ask for modifications like less oil, no added salt, or extra vegetables to make your meal healthier. Additionally, consider choosing dishes that feature herbs and spices for flavor instead of salt and sugar. By making these choices, you can enjoy a healthier and more balanced Indian takeout experience.
How can I make healthier choices when ordering Japanese takeout?
When ordering Japanese takeout, there are several ways to make healthier choices. Opt for dishes that feature lean protein sources like chicken, fish, or vegetarian options, and pair them with plenty of vegetables. Choose brown rice or cauliflower rice instead of white rice to increase the fiber content of your meal. Also, be mindful of sauces high in sugar and salt, such as soy sauce or teriyaki sauce, and ask for them to be served on the side.
Some healthier Japanese takeout options include vegetable-based dishes like edamame or stir-fried mixed vegetables, or protein-based dishes like grilled chicken or fish with steamed vegetables. You can also ask for modifications like less oil, no added salt, or extra vegetables to make your meal healthier. Additionally, consider choosing dishes that feature herbs and spices for flavor instead of salt and sugar. By making these choices, you can enjoy a healthier and more balanced Japanese takeout experience.
How can I track the calorie intake of my takeout meals?
To track the calorie intake of your takeout meals, you can start by checking the nutrition information provided by the restaurant or looking up the nutrition facts online. Many restaurants now provide nutrition facts or can give you an estimate of the calorie content of their dishes. You can also use a food diary or a mobile app to track your daily calorie intake and stay within your recommended daily limit.
Another way to track your calorie intake is to pay attention to portion sizes and ingredients used in your takeout meals. Be mindful of added sauces, condiments, and toppings that can increase the calorie content of your meal. By being aware of these factors and making informed choices, you can enjoy a healthier takeout experience and stay on track with your calorie goals. Additionally, consider consulting with a registered dietitian or a healthcare professional for personalized nutrition advice.