How To Order Healthy Takeaway
The increasing convenience of takeaway means that, for many Australians, ordering food is no longer just an occasional treat but a weekly occurrence – with some figures saying that Australians now eat takeaway 2.5 times per week on average. With a growing interest in healthy eating, how can takeaway food be integrated into a balanced diet?
Every cuisine offers a range of healthy dishes: it’s just a matter of choosing the right ones. Here are some handy tips from Choice, Australia’s leading consumer information organisation:
- Vegetables should comprise about half of your meal, accompanied by meat and carbohydrates in equal amounts.
- Choose brown or wholegrain options wherever possible.
- Opt for steamed or grilled options over fried.
Healthy Chinese Takeaway
Modern Chinese takeaway has been strongly influenced by Western tastes and is quite different from traditional Chinese fare. Common sense says to avoid anything deep fried like spring rolls, honey chicken or sweet and sour pork. The latter two dishes also have very sweet, salty sauces that will bump up your sugar intake. It’s best to aim for light sauces or avoid them altogether.
Order: Clear soups, stir-fries, steamed vegetables.
Tip: While oyster and soy sauces are high in salt, they’re better than sauces that are also high in sugar (such as sweet and sour).
via Andrea Nguyen
Healthy Pizza Takeaway
The rise of gourmet pizza chains has given rise to healthier menu options: there’s now such a massive range of bases, sauces and toppings available that you can’t fail to find something nutritious to eat. Keep the bases thin load up on tomato-based sauces and fresh vegetables. Lean meats like chicken and seafood are lower in fat and sodium than processed meats including ham, bacon and sausage.
Order: Vegetarian supreme, tandoori chicken, marinara.
Tip: Some pizza restaurants now offer wholegrain bases.
- via ✿ indecisive
Healthy Indian Takeaway
Indian takeaway can be difficult to navigate because you often won’t know exactly what’s in a curry. Ghee, a type of clarified butter, is used in many dishes. Steer clear of creams and instead opt for tomato-based sauces. Sides like samosas, pappadums and naan can also be quite fatty, so eat in moderation!
Order: Palak paneer (with spinach and cottage cheese), tomato or yoghurt-based curries.
Tip: Tandoori chicken is an excellent low-fat, high-protein entree.
- via Alpha
Healthy Thai Takeaway
One of Australia’s most popular takeaway cuisines, Thai food is colourful and packed with fresh vegetables and lean meats, it’s also heavy on sweet, salty, rich sauces. For a healthy Thai takeaway experience, replace curry puffs with soups or satay skewers and curries with stir-fries and salads.
Order: Thai beef salad, larb, Thai basil and chilli stir fry.
Tip: Watch out for salty sauces on otherwise virtuous salads.
- via MellowFood
Healthy Mexican Takeaway
Mexican food contains all of the fundamentals of a healthy diet. The trick is avoiding excessive carbs in the form of wheat or corn-based tortillas and enchiladas. Fortunately, many restaurants now offer options like “naked burritos” or “burrito bowls”, allowing you to order the nutritious contents of a burrito without the flatbread.
Order: Burrito bowls, salads, dishes with whole grain wraps.
Tip: Loaded with beans, cheese, meat and sour cream, Mexican food can be chock full of protein (just keep an eye on the fat).
- via jpellgen
Healthy Lebanese Takeaway
With the exception of late-night kebabs, most Lebanese food is pretty healthy, featuring a huge range of vegetables and lean meats. Mezze plates with plenty of fresh dips are an excellent option, and wraps (often available in wholegrain) can be stuffed full of salads and proteins.
Order: A variety of nutritious mezze such as hummus, tabbouleh and grilled meat.
Tip: Doner kebabs are often smothered in salty, fatty sauces.
- via Paul Goyette
Healthy Japanese Takeaway
Japanese food has an excellent reputation as being healthy and nutritious, but it still has hidden dangers. Sushi rolls often contain a disproportionate amount of white rice and dishes like tempura or teriyaki can be high in fat, salt and sugar.
Order: Edamame, miso soup, sashimi.
Tip: Use soy sauce sparingly as it has a super high salt content.
- via Yumi Kimura