How to Choose Healthier Takeout Options: A Guide for Diet-Conscious Diners

In today’s fast-paced world, takeout has become a staple in many people's lives. Whether it's due to a busy schedule, lack of time for cooking, or simply the convenience, takeout offers a quick solution to a common dilemma: "What’s for dinner?" However, regularly indulging in takeout can pose challenges to maintaining a healthy diet. Often laden with excess calories, saturated fats, sodium, and added sugars, takeout meals can derail your health goals if chosen unwisely.

The good news? With a little knowledge and strategic planning, you can enjoy the convenience of takeout without compromising on your health. This article outlines 7 essential tips for making healthier takeout choices, empowering you to make informed decisions that support your overall well-being.

1. Research the Menu in Advance

Informed choices start with preparation. Before placing a takeout order, review the menu online. Many restaurants now provide detailed nutritional information, allowing you to analyze calorie content, sodium levels, and ingredient lists. Look for dishes marked as “light,” “heart-healthy,” or “low-calorie.” Avoid items described as “crispy,” “creamy,” “smothered,” or “loaded,” as these often indicate high fat and calorie content.

• Pro Tip: Opt for grilled, steamed, baked, or roasted dishes rather than fried options.
• Example: At a Mexican restaurant, choose a burrito bowl with grilled chicken and fresh veggies over a fried chimichanga.

Taking a few minutes to research ensures that you aren’t swayed by impulse decisions when hunger strikes.

2. Prioritize Portion Control

Portion sizes at many takeout establishments are notoriously oversized, often containing more than a single meal’s worth of calories. Splitting your order into two servings or sharing with a friend can instantly reduce calorie intake without sacrificing taste. Another option is to request half-portions or children’s meals, which typically come in smaller sizes.

• Pro Tip: Invest in reusable portion control containers at home to divide large takeout meals into manageable portions.
• Example: If ordering pasta, plate half and save the rest for lunch the next day.

By managing portions, you can indulge without feeling overstuffed or overburdened by excess calories.

3. Customize Your Order

Most restaurants allow customers to customize their orders. Take advantage of this option to make your meal healthier. Ask for sauces and dressings on the side to control how much you use, and request substitutions for less nutritious ingredients.

• Customization Ideas:
  • Swap white rice for brown rice or quinoa.
  • Replace fries with a side salad or steamed vegetables.
  • Request lean proteins like chicken, tofu, or fish instead of fatty cuts of meat.
• Example: At a burger joint, ask for a lettuce wrap instead of a bun, and skip the mayo to save calories and reduce refined carbs.

These small changes add up, creating a meal that aligns better with your dietary goals.

4. Watch Out for Hidden Calories

One of the biggest pitfalls of takeout is the presence of hidden calories. Sauces, toppings, and add-ons can significantly increase a meal's calorie count without you realizing it. Be especially cautious with items like creamy dressings, cheese, croutons, or sugary beverages.

• Actionable Tips:
  • Opt for vinaigrettes or lemon juice instead of creamy dressings.
  • Skip extra cheese and heavy sauces like Alfredo or hollandaise.
  • Choose plain water, unsweetened tea, or sparkling water over soda.
• Example: A salad with ranch dressing and croutons can double in calories compared to a simpler version with olive oil and balsamic vinegar.

Being mindful of these additions can help you stay on track while still enjoying flavorful meals.

5. Embrace Plant-Based Options

Incorporating more plant-based meals is a proven way to reduce saturated fat intake, boost fiber, and increase overall nutrient density. Many restaurants now offer vegetarian and vegan takeout options that are both delicious and satisfying.

• Best Choices:
  • Buddha bowls with quinoa, chickpeas, and roasted vegetables.
  • Veggie-based sushi rolls or stir-fries.
  • Meatless burgers made from black beans, lentils, or soy.
• Example: Order a veggie-loaded pizza on whole-grain crust instead of one with multiple meat toppings. Top it with arugula and a drizzle of olive oil for added flavor.

Plant-based dishes can provide the nutrients you need while promoting better digestion and heart health.

6. Mind the Sodium Content

Excessive sodium consumption is a common issue with takeout foods, leading to water retention, high blood pressure, and an increased risk of heart disease. On average, a single takeout meal can contain more than the recommended daily sodium limit of 2,300 mg.

• How to Reduce Sodium:
  • Request dishes with less salt or no added salt.
  • Avoid soy sauce, pickles, and processed meats like bacon or sausage.
  • Check for “low-sodium” options on the menu.
• Example: At an Asian restaurant, ask for steamed vegetables with sauce on the side instead of pre-mixed stir-fries drenched in soy sauce.

Balancing sodium intake ensures you enjoy flavorful meals without compromising your cardiovascular health.

7. Plan Ahead for Balanced Nutrition

To make takeout part of a balanced diet, aim to include a variety of food groups in your meal. A well-rounded plate should feature lean proteins, whole grains, healthy fats, and plenty of vegetables. When takeout menus lack these options, consider supplementing with healthy sides from home.

• Planning Tips:
  • Pair a takeout sandwich with a homemade side of fruit or yogurt.
  • Add a handful of nuts to your order to boost healthy fat intake.
  • Complement pizza night with a homemade mixed greens salad.
• Example: If ordering sushi, add a miso soup and a side of edamame to balance protein, fiber, and hydration.

By thinking ahead and complementing your takeout with nutrient-dense extras, you can create a meal that satisfies both your taste buds and your body’s nutritional needs.

Conclusion

Eating takeout doesn’t have to mean sacrificing your health goals. By following these 7 tips—researching menus, controlling portions, customizing orders, avoiding hidden calories, choosing plant-based options, managing sodium, and planning balanced meals—you can enjoy the convenience of takeout while maintaining a nutritious diet.

The key is to be intentional and mindful about your choices, making adjustments that align with your health priorities. Remember, small, consistent changes lead to big improvements in overall wellness.