In today’s fast-paced world, takeout has become a staple of modern life. Whether it’s the convenience of avoiding cooking, the variety of available cuisines, or just the excitement of enjoying restaurant-style meals at home, takeout often feels like a quick and easy solution. However, it can be challenging to balance convenience with health, especially when many restaurant dishes are loaded with sodium, fats, and sugars. But fear not! Many cuisines offer nutritious, delicious options—you just have to know what to look for. Let’s explore the healthiest takeout orders for some of the most popular types of cuisine.
1. Chinese Cuisine: Keep It Light and Balanced
Chinese takeout is notorious for its sodium-heavy sauces and deep-fried dishes. But that doesn’t mean you can’t find healthier alternatives on the menu. Here are some choices to make when you’re craving Chinese food without the unhealthy side effects:
Healthiest Orders:
- Steamed Dumplings: Opt for steamed rather than fried dumplings. Filled with lean meats like chicken or shrimp, these can make a great appetizer.
- Egg Drop Soup or Hot and Sour Soup: Soups are often low in calories but high in sodium, so watch the portion sizes. These soups provide warmth and satisfaction while being lighter than other starters like fried egg rolls.
- Steamed Dishes with Vegetables: Request steamed chicken, tofu, shrimp, or beef with vegetables. Avoid heavy sauces and ask for sauce on the side to control the amount you consume.
- Buddha’s Delight: A classic vegetarian dish featuring tofu and mixed vegetables, it’s often stir-fried lightly with minimal oil.
- Brown Rice over White Rice: Brown rice provides fiber, making it a healthier choice.
What to Avoid:
- General Tso’s Chicken and Sweet and Sour Chicken: Both are fried and drenched in sugary sauces.
- Lo Mein: This noodle dish is often greasy and lacks nutritional value.
2. Japanese Cuisine: Fresh, Clean, and Nutritious
Japanese food is often associated with fresh and healthy ingredients, but there are some hidden traps to be aware of. Fortunately, Japanese cuisine offers a range of low-calorie, nutrient-dense dishes that are both delicious and healthy.
Healthiest Orders:
- Sashimi: Pure raw fish without rice, sashimi is packed with omega-3 fatty acids and protein. Opt for salmon or tuna for the best nutritional value.
- Sushi Rolls with Vegetables or Fish: Go for rolls that feature lean fish (like tuna, salmon, or shrimp) and vegetables. Skip tempura rolls and those with mayo-based sauces.
- Miso Soup: Low in calories and rich in probiotics, miso soup is a fantastic choice to start your meal.
- Edamame: A great source of plant-based protein and fiber, steamed edamame is a light yet filling appetizer.
- Grilled Fish (Yakizakana): Grilled dishes are typically lower in fat and calories, and Japanese restaurants frequently serve grilled salmon or mackerel.
What to Avoid:
- Tempura: Although delicious, tempura is deep-fried and often high in fat.
- Eel Sauce: While eel itself is healthy, eel sauce is packed with sugar.
3. Italian Cuisine: Savor the Flavor Without the Guilt
Italian food is synonymous with carb-heavy dishes like pizza and pasta, but there are ways to enjoy Italian takeout without overindulging in calories or unhealthy fats.
Healthiest Orders:
- Grilled Fish (Pesce alla Griglia): Grilled fish such as branzino or salmon is often served with a side of vegetables or salad, making it a lean and nutritious meal.
- Caprese Salad: Made with fresh tomatoes, mozzarella, basil, and a drizzle of olive oil, this dish offers a light and refreshing start to your meal.
- Minestrone Soup: A vegetable-based soup, minestrone is both hearty and low in calories.
- Chicken or Veal Piccata: These dishes are lightly sautéed in olive oil and lemon sauce rather than cream-heavy sauces, making them a healthier alternative.
- Whole Wheat Pasta with Marinara: Opt for whole wheat or gluten-free pasta with a simple tomato-based marinara sauce.
What to Avoid:
- Fettuccine Alfredo: Creamy and loaded with cheese, this dish is high in calories and fat.
- Calzones: These are essentially pizza pockets, often filled with cheese and processed meats, making them a calorie bomb.
4. Mexican Cuisine: Flavorful Choices Without the Extra Calories
Mexican cuisine often involves rich, hearty ingredients that can quickly add up in calories. However, it’s possible to enjoy Mexican food without overloading on fats and carbs.
Healthiest Orders:
- Tacos with Grilled Chicken or Fish: Skip the fried shells and opt for soft corn tortillas. Fill them with grilled proteins, vegetables, and salsa for a nutritious meal.
- Fajitas: Grilled vegetables with chicken, shrimp, or lean beef are packed with nutrients. Just be mindful of the tortillas and avoid sour cream and cheese in large quantities.
- Guacamole: Rich in healthy fats, guacamole is a great side dish or topping—just remember to enjoy it in moderation due to its calorie density.
- Beans (Black or Pinto): Beans are an excellent source of fiber and protein. Choose black or pinto beans over refried beans, which are often cooked in lard.
- Salads with Grilled Proteins: Mexican salads with ingredients like grilled chicken, beans, avocado, and salsa can make for a healthy and filling meal. Use salsa or a light vinaigrette instead of heavy dressings.
What to Avoid:
- Chimichangas: Deep-fried burritos are loaded with fat and calories.
- Queso Dip: While tasty, this cheese dip is high in saturated fat.
5. Indian Cuisine: Spices and Nutrition in Harmony
Indian cuisine is rich in spices and flavors, but it also has a reputation for being heavy on the cream and oil. Luckily, you can still enjoy its vibrant tastes while making healthier choices.
Healthiest Orders:
- Tandoori Chicken: Marinated in yogurt and spices and baked in a tandoor oven, this dish is low in fat and packed with flavor.
- Chana Masala: A chickpea-based dish, chana masala is rich in protein and fiber, making it a great plant-based option.
- Dal (Lentils): High in protein and fiber, dal is a nutrient-dense option often cooked with spices and minimal oil.
- Saag Paneer: This dish features spinach or mustard greens and cubes of paneer (Indian cheese). Though paneer is higher in fat, the greens provide a wealth of vitamins and minerals.
- Roti over Naan: Roti, a whole wheat flatbread, is a healthier alternative to naan, which is often brushed with butter or ghee.
What to Avoid:
- Butter Chicken: Cream-heavy and indulgent, this dish can be high in both calories and saturated fat.
- Samosas: Fried and filled with potatoes, samosas are a high-calorie appetizer.
6. Thai Cuisine: Fresh, Spicy, and Often Healthy
Thai food is well-known for its vibrant flavors, but it can also be high in sugar and oil. Here’s how to keep it light without sacrificing flavor.
Healthiest Orders:
- Tom Yum Soup: A hot and sour soup made with shrimp, mushrooms, and lemongrass, Tom Yum is low in calories but packed with flavor and nutrients.
- Green Papaya Salad (Som Tum): A tangy, crunchy salad made with shredded green papaya, tomatoes, and lime juice, it’s a refreshing and light option.
- Stir-Fried Vegetables with Tofu: Opt for stir-fried vegetables with tofu or lean meats like chicken. Request less oil if possible.
- Larb (Thai Salad): Larb is a minced meat salad (often chicken or pork) seasoned with lime, fish sauce, and fresh herbs, providing a balance of protein and freshness.
- Pad Thai with Shrimp or Chicken: If you’re craving noodles, opt for a lighter version of Pad Thai with shrimp or chicken. Ask for extra veggies and limit peanuts and sugar-heavy sauces.
What to Avoid:
- Massaman Curry: This rich, coconut-milk-based curry can be high in calories and fat.
- Thai Iced Tea: Loaded with sugar and condensed milk, this popular beverage is more dessert than drink.
7. Middle Eastern Cuisine: Balanced and Heart-Healthy
Middle Eastern food is often rich in healthy fats, whole grains, and lean proteins. Here’s how to make the best choices from this diverse and flavorful cuisine.
Healthiest Orders:
- Grilled Kebabs (Chicken, Lamb, or Beef): Grilled skewers of meat served with vegetables or salad are a lean and protein-packed option.
- Hummus with Vegetables: Rich in fiber and healthy fats, hummus is a nutritious dip when paired with fresh vegetables like cucumbers or carrots.
- Tabbouleh: A refreshing salad made with bulgur wheat, parsley, tomatoes, and lemon juice, tabbouleh is light and full of nutrients.
- Falafel (Baked, not Fried): While falafel is often deep-fried, baked versions are a much healthier option. Pair with a salad or use as a filling for whole wheat pita.
- Shawarma (without extra sauces): Grilled chicken or beef shawarma is a delicious option that can be made even healthier by skipping the heavy garlic sauce or mayonnaise. Instead, ask for a light drizzle of tahini or enjoy it with a side of fresh vegetables.
What to Avoid:
- Baklava: While delicious, this dessert is loaded with sugar, butter, and nuts, making it high in calories.
- Pita with Heavy Dips: Watch out for dips like baba ganoush or tzatziki that can be high in fat when consumed in large quantities, especially when paired with lots of pita bread.
8. Greek Cuisine: Mediterranean Magic for Health
Greek cuisine is a fantastic option when you’re trying to eat healthy while enjoying bold flavors. Known for its reliance on olive oil, fresh vegetables, lean meats, and seafood, the Mediterranean diet is frequently touted for its health benefits.
Healthiest Orders:
- Grilled Chicken Souvlaki: This is a classic Greek dish of marinated, grilled chicken on skewers. It’s lean, packed with protein, and often served with a side of vegetables or a small salad.
- Greek Salad: Loaded with fresh tomatoes, cucumbers, onions, olives, and feta cheese, the Greek salad is nutrient-rich. Opt for a drizzle of olive oil and lemon juice instead of heavy dressings.
- Horiatiki Salad: A traditional village salad, it is similar to a Greek salad but without lettuce, focusing on fresh vegetables, olives, and feta.
- Tzatziki with Vegetables: Made from Greek yogurt, cucumber, garlic, and dill, tzatziki is a lower-calorie dip that pairs well with raw vegetables like bell peppers or cucumbers.
- Grilled Fish with Lemon: Greek cuisine often features grilled fish like sea bass, salmon, or sardines, which are heart-healthy and rich in omega-3 fatty acids.
What to Avoid:
- Spanakopita: This spinach and feta pie is often loaded with butter and served in layers of filo pastry, making it high in calories.
- Moussaka: While tasty, moussaka is often laden with béchamel sauce and ground meat, making it a heavier choice.
9. American Cuisine: Comfort Food without the Guilt
American takeout often involves fast food and comfort food staples, but healthier options are becoming more readily available. Whether you’re craving a burger or a salad, there are ways to make better choices.
Healthiest Orders:
- Grilled Chicken Sandwich: Swap out a fried chicken sandwich for one that’s grilled. Ask for whole wheat buns and avoid heavy sauces like mayonnaise.
- Turkey Burger: A leaner alternative to beef, turkey burgers provide a high-protein, low-fat option. Load it up with vegetables like lettuce, tomato, and avocado.
- Salads with Grilled Proteins: Many American restaurants now offer hearty salads with grilled chicken, shrimp, or tofu. Opt for vinaigrette dressings instead of creamy ones.
- Vegetable-Based Sides: Choose roasted or steamed vegetables as your side, or go for a side salad instead of fries.
- Baked Sweet Potato Fries: If you can’t resist fries, baked sweet potato fries are a more nutrient-rich, fiber-packed alternative.
What to Avoid:
- Loaded Nachos: While tempting, nachos topped with cheese, sour cream, and ground beef can be a calorie and fat overload.
- Buffalo Wings: Deep-fried and coated in butter-heavy sauces, buffalo wings can be high in calories and saturated fats.
10. Korean Cuisine: A Balance of Flavor and Nutrition
Korean food is vibrant, spicy, and full of fermented vegetables like kimchi, which are fantastic for gut health. However, some dishes are high in sugar, salt, and fat. Let’s look at some healthy Korean takeout choices.
Healthiest Orders:
- Bibimbap (without excessive sauce): Bibimbap is a rice dish topped with sautéed vegetables, a protein (often tofu, beef, or chicken), and a fried egg. Opt for a minimal amount of gochujang (spicy sauce) to keep it healthy.
- Kimchi: This fermented cabbage dish is low in calories and rich in probiotics, which can aid in digestion.
- Japchae: A noodle dish made from sweet potato starch, japchae is gluten-free and often served with a mix of vegetables and lean meats. Be mindful of the portion size, though, as it can be oily.
- Grilled Meats (Bulgogi or Galbi): These marinated meats are often grilled and served with fresh vegetables. Opt for smaller portions to keep it light and flavorful.
What to Avoid:
- Fried Chicken (Korean Style): While incredibly tasty, Korean fried chicken is often double-fried, making it very high in calories and unhealthy fats.
- Tteokbokki: These rice cakes are cooked in a sweet and spicy sauce that is often loaded with sugar.
11. Vietnamese Cuisine: Light and Fresh
Vietnamese food is known for its light, fresh flavors, often centered around vegetables, herbs, and lean proteins. It’s one of the healthier takeout options, but there are still some key choices to make to keep it nutritious.
Healthiest Orders:
- Pho with Lean Protein: Pho is a noodle soup made with a rich broth, rice noodles, and various proteins. Choose lean proteins like chicken or shrimp, and load up on the fresh herbs and vegetables that come on the side.
- Gỏi Cuốn (Fresh Spring Rolls): Unlike their fried counterparts, these are made with rice paper and filled with shrimp, vegetables, and vermicelli noodles. They’re often served with a peanut dipping sauce—just be mindful of the portion size.
- Bún Chả: This dish consists of grilled pork served over vermicelli noodles with fresh herbs and a light fish sauce dressing. Opt for more vegetables and less meat to make it healthier.
- Grilled Fish (Cá Nướng): Grilled fish served with rice or noodles is a simple and light dish that’s packed with protein.
What to Avoid:
- Fried Spring Rolls (Chả Giò): Deep-fried and often filled with pork, these rolls are higher in fat and calories compared to fresh spring rolls.
- Bánh Xèo: A crispy pancake filled with shrimp, pork, and bean sprouts, bánh xèo is delicious but often fried in oil.
Conclusion: Making Healthier Takeout Choices
No matter the cuisine, it’s possible to enjoy takeout while making healthier choices. The key is to look for dishes that are grilled, steamed, or baked rather than fried, and to opt for lean proteins and plenty of vegetables. Be mindful of portion sizes, sauces, and cooking methods that can add unnecessary fats, sugars, and sodium to your meal. By being aware of these factors, you can indulge in your favorite takeout without compromising your health goals.
Eating well doesn’t have to mean sacrificing taste. With the right choices, takeout can fit into a balanced, nutritious diet while still delivering all the flavors you love.
