Takeout has become an integral part of our busy lives, offering convenience and variety. However, the health implications of frequent takeout meals can be concerning due to high levels of fat, sugar, and sodium in many dishes. The good news is that you can make healthier choices without sacrificing flavor or cultural diversity. Here’s a guide to selecting the healthiest takeout options from various popular cuisines.
Italian Cuisine: Prioritize Veggies and Lean Proteins
Go For:
Grilled or Roasted Vegetables: Italian cuisine offers a plethora of vegetable-based dishes. Opt for grilled vegetables (verdure grigliate) or roasted eggplant (melanzane alla parmigiana) without excessive cheese.
Lean Protein Dishes: Choose dishes like grilled chicken (pollo alla griglia) or seafood options (pesce alla griglia), which are lower in fat.
Tomato-Based Sauces: Tomato-based sauces (marinara) are lower in calories and fat compared to cream-based sauces (alfredo).
Avoid:
Heavy Pastas and Pizzas: Creamy pasta dishes like fettuccine alfredo and meat-heavy pizzas can be calorie-dense.
Deep-Fried Items: Stay away from deep-fried calamari or arancini (fried rice balls).
Pro Tip: Ask for whole-grain pasta or a vegetable-based dish to increase fiber intake and opt for light cheese or no cheese at all.
Chinese Cuisine: Balance Your Plate
Go For:
Steamed Dishes: Steamed dumplings, steamed fish, and vegetable-based dishes (Buddha’s delight) are healthier than their fried counterparts.
Stir-Fried Vegetables: Choose dishes like stir-fried broccoli or mixed vegetables with tofu or chicken, ensuring they’re cooked in minimal oil.
Soups: Broth-based soups like hot and sour soup or egg drop soup can be lower-calorie options if they’re not too salty.
Avoid:
Fried and Saucy Dishes: General Tso’s chicken, sweet and sour pork, and deep-fried egg rolls are high in fat and sugar.
White Rice: Opt for brown rice or skip the rice altogether to lower calorie intake.
Pro Tip: Request sauce on the side to control the amount you consume and reduce sodium intake.
Japanese Cuisine: Emphasize Freshness and Simplicity
Go For:
Sushi and Sashimi: Fresh fish is a great source of protein and omega-3 fatty acids. Stick to rolls with vegetables and lean fish like tuna or salmon.
Miso Soup: A low-calorie option that can be filling and nutritious.
Edamame and Seaweed Salad: These are excellent sources of protein and fiber.
Avoid:
Tempura: Deep-fried vegetables or seafood, while delicious, are high in fat.
Cream Cheese or Mayo: Some sushi rolls include these ingredients, adding unnecessary calories.
Pro Tip: Choose sashimi or nigiri over rolls to avoid excess carbohydrates from rice, and opt for low-sodium soy sauce.
Mexican Cuisine: Focus on Fresh Ingredients
Go For:
Tacos with Lean Protein: Grilled chicken, fish, or shrimp tacos with plenty of veggies and salsa are excellent choices.
Bean-Based Dishes: Black beans or pinto beans are great sources of fiber and protein.
Guacamole: Made from avocados, guacamole provides healthy fats, but consume in moderation.
Avoid:
Cheese-Laden and Fried Items: Nachos, quesadillas, and chimichangas are often calorie-dense.
Sour Cream: This can add a significant amount of calories and fat to your meal.
Pro Tip: Opt for corn tortillas over flour tortillas to reduce calorie intake and increase fiber.
Indian Cuisine: Choose Wisely with Spices
Go For:
Tandoori Dishes: Tandoori chicken or vegetables are cooked without heavy sauces and are generally lower in calories.
Lentil-Based Dishes: Lentils (dal) are high in protein and fiber, making them a nutritious option.
Vegetable Curries: Choose those with a tomato base over creamy sauces.
Avoid:
Creamy Curries: Dishes like butter chicken and paneer tikka masala are rich in cream and butter.
Naan: While delicious, naan bread can be calorie-heavy, especially when brushed with butter.
Pro Tip: Ask for dishes to be made with less oil and served with whole grain options like brown rice or whole wheat roti.
Thai Cuisine: Embrace Balance and Flavor
Go For:
Thai Salads: Som tum (green papaya salad) is a flavorful, low-calorie option rich in vegetables.
Grilled or Steamed Dishes: Look for grilled shrimp or steamed fish with herbs.
Clear Soups: Tom yum soup is often low in calories but high in flavor and nutrients.
Avoid:
Fried Rice and Noodles: Pad Thai and fried rice dishes can be calorie-dense due to added sugars and fats.
Coconut Milk-Based Curries: While delicious, these can be high in saturated fat.
Pro Tip: Request for less sugar and oil in your dishes, and choose brown rice over white for added fiber.
Greek Cuisine: Opt for Mediterranean Goodness
Go For:
Grilled Meats and Seafood: Souvlaki or grilled fish are excellent sources of lean protein.
Hummus and Tzatziki: These dips are made from healthy ingredients like chickpeas and yogurt.
Greek Salad: Loaded with vegetables and healthy fats from olives and olive oil.
Avoid:
Fried Items: Spanakopita and fried calamari are tasty but high in fat.
Heavy Use of Cheese: Feta is a staple but can add up in calories.
Pro Tip: Order dressings and sauces on the side to control portion sizes and calorie intake.
See Also: Why Is Peanut Butter Good For Cholesterol?
Middle Eastern Cuisine: Savor Fresh and Flavorful
Go For:
Falafel and Hummus: These are excellent plant-based protein sources.
Tabbouleh: A fresh salad made with parsley, tomatoes, and bulgur wheat.
Grilled Kebabs: Choose chicken or vegetable kebabs for a lean protein option.
Avoid:
Heavy Sauces: Shawarma can be laden with creamy garlic sauce, adding extra calories.
Pastries: Baklava and other desserts are high in sugar and fat.
Pro Tip: Pair your meal with a side of fresh vegetables and avoid fried pita.
Conclusion
Eating out doesn’t have to derail your healthy eating goals. By making informed choices and requesting modifications, you can enjoy a diverse array of cuisines while maintaining a balanced diet. Prioritize fresh vegetables, lean proteins, and whole grains, and be cautious of hidden calories in sauces and fried items. Bon appétit!
