Making Takeout Orders Healthier—Dietitians’ Top Tips

Introduction

Takeout and delivery have become staples for busy lives. Over the past few years, more people rely on restaurant foods for quick meals. But many of these options are loaded with too much salt, unhealthy fats, and empty calories. Eating this way regularly can affect your health and weight. Luckily, making simple choices when ordering can make a big difference. This guide shares expert-backed tips to help you enjoy delicious takeout while staying healthy.

Understanding the Impact of Takeout Foods on Health

Most takeout foods tend to be high in sodium, sugar, and fats that aren’t good for your body. For example, fried chicken, cheesy pasta, and greasy burgers can pack thousands of calories in just one meal. Jumping into takeout without thought can lead to health problems like high blood pressure and heart disease. But small swaps, like choosing grilled instead of fried or adding extra veggies, can boost your nutrition. Even minor changes can improve your health over time.

Choosing Healthier Takeout Options

Prioritize nutrient-dense cuisines

Certain cuisines naturally offer healthier choices. Think Mediterranean dishes rich in olive oil, fresh vegetables, and lean meats. Asian foods like sushi and steamed dumplings tend to be lighter than fried options. Plant-based meals or grilled proteins also pack a lot of nutrients without the extra calories. Always look for options like grilled chicken instead of fried chicken, or seafood instead of breaded fish.

Read menus and nutritional info carefully

Most restaurants now show calorie counts and nutrition facts online or on menus. Focus on dishes with more vegetables and whole grains. Avoid fried or creamy dishes. Use apps or websites that give detailed nutrition data to help you pick the best options.

Be mindful of portion sizes

Restaurants often serve large portions that encourage overeating. Share a dish with family or friends, or ask for a smaller size. When in doubt, order an appetizer or split a main course. You can also store half of your meal and enjoy it later.

Customizing Your Order for Better Nutrition

Request modifications

Don't hesitate to ask for changes. Request less oil, less salt, or baked instead of fried. Most places will happily accommodate these tweaks. For example, ask for grilled instead of crispy or breaded. Swap fries for a side salad or fruit to add more vitamins and fiber.

Incorporate more vegetables

Boost your meal with extra veggies. Request a side of steamed greens or a side salad. Add extra bell peppers, broccoli, or spinach to your main dish. These additions increase fiber and nutrients without extra calories.

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Limit high-calorie toppings and extras

Avoid heavy cheeses, creamy sauces, or fried toppings. Instead, use healthier condiments like vinaigrette dressing or salsa. These bring flavor without the added calories and saturated fats.

Making Smarter Choices When Ordering

Choose broth-based soups and salads

Soup options like vegetable or chicken broth-based ones tend to be lower in calories but filling. Salads are great, but watch out for large amounts of dressing and croutons. Use dressings on the side and stick with lighter options like vinaigrette or lemon juice.

Opt for grilled or steamed proteins

Grilled chicken, fish, or tofu are excellent choices for lean proteins. These options are lower in fat than fried or breaded versions. Think of grilled shrimp served with a side of vegetables or a simple stir-fry with tofu.

Be cautious with sauces and dips

Rich sauces can quickly add empty calories. Ask for sauces on the side so you can control how much you use. Choose healthier dips like hummus or salsa instead of creamy ranch or cheesy spreads.

Be Strategic About Beverage and Side Selections

Hydrate with water, herbal teas, or infused waters

Steer clear of sugary sodas and sweetened drinks that pack empty calories. Infuse water with lemon, berries, or mint for added flavor. Unsweetened herbal teas are also a healthy alternative.

Select healthier sides

Pick steamed vegetables, fruit slices, or whole grain options. These sides add fiber and keep you full longer. Avoid high-calorie processed sides like onion rings, fried potatoes, or creamy coleslaw.

Practical Tips for the Takeout Experience

Planning your order before calling or clicking makes healthier choices easier. Check menus online first to decide what fits your goals. Clearly communicate any dietary preferences, like less oil or salt. Balance the indulgent with the nutritious—have a treat but make sure most of your meals are healthy. And leftover portions can be turned into quick, nutritious meals the next day.

Expert Opinions and Evidence-Based Recommendations

Dietitians agree that small changes make a big difference. Registered dietitian Lisa Smith shares, “Opt for grilled or steamed items and ask for modifications. Most restaurants are happy to help you eat smarter.” Recent studies show that reducing sodium and unhealthy fats in takeout can improve heart health and lower blood pressure. Checking reputable sources like the American Heart Association or USDA guidelines reinforces these habits.

Conclusion

Eating takeout doesn’t have to sabotage your health. With these simple tips—like choosing nutrient-rich dishes, customizing your order, and controlling portions—you can enjoy flavorful meals while staying on track. Small, consistent changes add up over time. So next time you order, think smarter and prioritize your well-being. Your body will thank you for it.