When it comes to ordering takeout or delivery, it can be tempting to indulge in greasy fast food or calorie-laden dishes. However, making healthier choices doesn’t have to be a daunting task. By being mindful of your options and making simple adjustments, you can still enjoy a delicious meal while prioritizing your health. Whether it’s opting for grilled or steamed options, choosing lighter sauces, or adding extra veggies, there are plenty of ways to make healthier choices when ordering takeout or delivery. So next time you’re craving some convenience, keep these tips in mind and savor a guilt-free meal.
Choose Healthy Cuisine Types
When it comes to ordering takeout or delivery, one of the first ways you can make healthier choices is by selecting cuisine types that are known for their nutritious options. Opting for salads is an excellent choice, as they are typically packed with fresh vegetables and can be customized to suit your taste preferences. Whether you prefer a classic Caesar salad or a colorful Mediterranean salad, you can’t go wrong with this healthy option.
Another great choice is to go for grilled or broiled dishes. These cooking methods often use less oil and allow the natural flavors of the ingredients to shine. Whether you’re craving a grilled chicken breast, a broiled fish fillet, or even grilled vegetables, these dishes are a healthier alternative to fried or battered options.
If you’re a fan of Asian cuisine, choosing stir-fried or steamed options is a smart move. Stir-frying involves quickly cooking ingredients in a small amount of oil, while steaming involves cooking food with steam for a light and healthy result. Look for stir-fried vegetable dishes, steamed fish, or even tofu stir-fries for a tasty and nutritious meal.
Control Portion Sizes
Portion control plays a crucial role in maintaining a healthy diet, even when ordering takeout or delivery. It’s easy to be tempted by large portion sizes and finish the entire meal, but this can lead to overeating and consuming excessive calories. To combat this, there are a few strategies you can employ.
One option is to share meals. If you’re dining with someone else or ordering for a group, consider ordering a few dishes to share. This allows you to enjoy a variety of flavors without overindulging. You can split an appetizer, have a taste of multiple main courses, and enjoy a shared dessert, all while keeping your portion sizes in check.
Another approach is to order smaller sizes. Many restaurants offer lunch-sized portions or smaller plates, which can be a great way to enjoy your favorite dishes without feeling stuffed. By opting for smaller portions, you can still satisfy your cravings while keeping your caloric intake under control.
It’s also important to avoid super-sized meals. Some restaurants may offer “extra-large” or “jumbo” options, but these can easily exceed your daily calorie needs. Instead, stick to regular-sized portions or ask if the restaurant has healthier alternatives for their larger meals.
Select Lean Protein Sources
Protein is an essential nutrient that helps keep you feeling full and satisfied. When ordering takeout or delivery, it’s a good idea to choose lean protein sources to keep your meal balanced and nutritious.
Opting for poultry or fish over red meat is a wise choice. Chicken and turkey breast, as well as fish like salmon or tilapia, are lean sources of protein that are lower in saturated fats compared to red meat. These options provide essential nutrients and are generally lower in calories, making them a healthier choice for your meal.
If you follow a vegetarian or vegan diet, legumes and tofu can be great alternatives for protein. Legumes such as lentils, chickpeas, and black beans are not only high in protein but also rich in fiber and essential nutrients. Tofu, made from soybeans, is another excellent source of plant-based protein that can be incorporated into a variety of dishes.
By selecting lean protein sources, you’re ensuring that your takeout or delivery meal is not only delicious but also contributes to your overall health and well-being.
Prioritize Whole Grains
When it comes to ordering takeout or delivery, it’s easy to gravitate towards dishes that include refined grains like white rice or white bread. However, choosing whole grains is a healthier option that provides more nutrients and helps keep you feeling satisfied.
Choosing brown rice over white rice is a simple yet effective swap. Brown rice retains its bran and germ layers, which are rich in fiber, vitamins, and minerals. This makes it a more nutritious choice compared to its refined counterpart. Whether you’re ordering a stir-fry, curry, or sushi, choosing brown rice can add a healthy twist to your meal.
Similarly, when it comes to bread or pasta options, look for whole wheat varieties. Whole wheat bread and pasta are made from whole grains, which means they contain all parts of the grain, including the bran, germ, and endosperm. This results in a higher fiber content and a range of essential nutrients. So, whether you’re craving a sandwich, a burger, or a pasta dish, choosing whole wheat options can help make your takeout or delivery meal healthier.
Limit Added Sugars and Condiments
Added sugars and condiments can quickly add up in calorie content and can sabotage your efforts to make healthier choices. When placing your takeout or delivery order, it’s important to be mindful of these factors and make wise choices.
One strategy is to request sauces and dressings on the side. This allows you to control the amount that is added to your dish, which is especially beneficial if you’re watching your calorie intake. Use them sparingly or try opting for healthier alternatives like vinaigrettes or salsas, which typically have lower sugar and fat content compared to creamy dressings or sugary sauces.
In addition to watching your sauces and dressings, it’s also crucial to avoid sugary drinks and desserts. Many takeout or delivery options come with the option to add a sugary beverage or indulge in a sweet treat. However, these can often be high in added sugars and calories. Instead, opt for water, unsweetened tea, or other low-sugar alternatives. If you’re craving something sweet, consider opting for a piece of fruit or a small serving of a healthier dessert like a fruit salad or yogurt.
By being mindful of added sugars and condiments, you can enjoy your takeout or delivery meal while staying on track with your healthy eating goals.
Include Plenty of Vegetables
When ordering takeout or delivery, it’s important to incorporate plenty of vegetables into your meal. Vegetables are packed with essential vitamins, minerals, and fiber, making them an important part of a balanced and nutritious diet.
One way to ensure you’re getting enough vegetables is to add extra vegetables to your dishes. For example, if you’re ordering a pizza, ask for extra veggies like bell peppers, broccoli, or spinach. If you’re ordering a stir-fry, request a variety of colorful vegetables to be included. By topping up your dishes with extra vegetables, you’re not only adding nutrition but also enhancing the flavors and textures of your meal.
Another option is to choose veggie-packed options. Many restaurants offer dishes specifically designed to be packed with vegetables, such as vegetable stir-fries, salads, or grain bowls. These options often incorporate a variety of vegetables, providing you with a well-rounded and nutrient-rich meal.
By including plenty of vegetables, you’re ensuring that your takeout or delivery meal is not only tasty but also nutritious and beneficial for your overall health.
Opt for Healthy Cooking Methods
The cooking methods used to prepare your takeout or delivery meal can greatly impact its overall healthiness. Opting for healthy cooking methods is a key factor in making healthier choices.
One important method to avoid is deep-frying. Deep-frying involves immersing food in hot oil, which can add unnecessary calories and unhealthy fats to your meal. Instead, choose dishes that are baked, grilled, or steamed. These methods tend to use less oil, retain more nutrients, and allow the natural flavors of the ingredients to shine. By opting for healthier cooking methods, you can enjoy your favorite foods without compromising on your health.
When browsing the menu, look for keywords like baked, grilled, or steamed to guide your choices. Whether you’re ordering fish, chicken, vegetables, or even tofu, selecting dishes prepared with these methods can help you make healthier choices when ordering takeout or delivery.
Watch Sodium Levels
Sodium, commonly found in salt and seasoning, is an essential nutrient in small amounts. However, excessive sodium intake can contribute to high blood pressure and other health issues. When ordering takeout or delivery, it’s important to be mindful of sodium levels and make choices that align with your health goals.
One way to watch your sodium intake is to request less salt or seasoning when placing your order. Many restaurants can accommodate this request and prepare your meal with less sodium. By reducing the amount of salt or seasoning, you can enjoy your meal while keeping your sodium intake in check.
Another option is to choose low-sodium alternatives when available. Some restaurants offer low-sodium versions of their dishes or have healthier options on their menu. Take the time to ask about these alternatives or look for them on the menu. By opting for low-sodium options, you can still enjoy your takeout or delivery meal while being mindful of your sodium intake.
By watching your sodium levels, you’re taking a step towards a healthier lifestyle and ensuring that your takeout or delivery meal aligns with your dietary needs.
Be Mindful of Dietary Restrictions
If you have dietary restrictions or allergies, it’s important to be mindful of them when ordering takeout or delivery. Whether you follow a gluten-free or dairy-free diet or have specific food allergies, there are strategies you can employ to ensure your meal meets your dietary needs.
First, check for gluten-free or dairy-free options. Many restaurants now offer specific menus or dishes that cater to these dietary restrictions. Take the time to inquire about these options or look for them on the restaurant’s website or menu. By choosing meals that align with your dietary restrictions, you can enjoy your takeout or delivery meal without worrying about any adverse reactions.
It’s also essential to ask about potential allergens in the dishes you’re considering. Many restaurants are accommodating and will provide detailed information about ingredients and possible cross-contamination. By being proactive and informed, you can make choices that are safe and suitable for your specific dietary needs.
By being mindful of your dietary restrictions, you can confidently order takeout or delivery that meets your nutritional requirements and keeps you feeling your best.
Plan Ahead and Research Menus
When it comes to making healthier choices when ordering takeout or delivery, planning ahead and researching menus can be a game-changer. By taking the time to find healthier restaurants and reviewing online menus, you can make informed decisions that align with your dietary goals.
Start by looking for healthier restaurants in your area. Many cities now have restaurants that specialize in nutritious and delicious options. These restaurants often focus on using fresh, whole ingredients and offer a range of healthy choices on their menus. By supporting these establishments, you’re not only treating yourself to a tasty meal but also making a positive impact on your health.
Once you’ve identified a few healthier restaurants, take the time to review their online menus. Look for dishes that incorporate the strategies mentioned earlier, such as salads, grilled options, lean proteins, whole grains, plenty of vegetables, and healthy cooking methods. By familiarizing yourself with the menu beforehand, you can make choices that align with your health goals and avoid impulse decisions that may not be as nutritious.
Planning ahead and researching menus not only helps you make healthier choices but also allows you to get excited about your takeout or delivery meal. By knowing what to expect ahead of time, you can look forward to a delicious and satisfying meal that contributes to your overall well-being.
In conclusion, making healthier choices when ordering takeout or delivery is entirely possible. By choosing healthy cuisine types, controlling portion sizes, selecting lean protein sources, prioritizing whole grains, limiting added sugars and condiments, including plenty of vegetables, opting for healthy cooking methods, watching sodium levels, being mindful of dietary restrictions, and planning ahead and researching menus, you can enjoy delicious and nutritious meals that support your health goals. Remember, making small changes and being mindful of your choices can have a significant impact on your overall well-being. So, the next time you’re ordering takeout or delivery, do your best to make healthier choices and savor every bite!
