In our fast-paced world, grabbing a quick meal from a takeaway restaurant is often a necessity. However, this convenience can come at the expense of our health, with many takeaway options being laden with unhealthy fats, excessive sugars, and high sodium levels. Despite this, it’s entirely possible to make nutritious choices even when dining out. Here, we delve into 8 of the healthiest takeaway options that offer convenience without compromising on health.
1. Sushi: A Nutrient-Dense Delight
Sushi, a traditional Japanese dish, is an excellent takeaway choice for those seeking a healthy meal. It typically consists of vinegared rice, fresh fish, and vegetables, making it a balanced source of carbohydrates, protein, and essential nutrients.
Key Benefits:
Omega-3 Fatty Acids: Sushi, particularly varieties featuring fatty fish like salmon and tuna, is rich in omega-3 fatty acids, which are beneficial for heart health and cognitive function.
Low in Saturated Fats: Compared to many other takeaway options, sushi is generally low in unhealthy saturated fats.
Antioxidants: Seaweed, often used in sushi rolls, is packed with antioxidants, vitamins, and minerals that support overall health.
Healthy Tips: Opt for sashimi (slices of raw fish without rice) to reduce carbohydrate intake, and choose rolls with plenty of vegetables. Be cautious with soy sauce, which can be high in sodium, and ask for low-sodium options if available.
2. Mediterranean Cuisine: A Heart-Healthy Choice
Mediterranean cuisine, inspired by the dietary habits of countries bordering the Mediterranean Sea, is renowned for its heart-healthy ingredients. This cuisine emphasizes whole grains, lean proteins, healthy fats, and a plethora of vegetables.
Key Benefits:
Healthy Fats: Olive oil, a staple in Mediterranean dishes, is a source of monounsaturated fats that are beneficial for cardiovascular health.
Fiber-Rich: Whole grains, legumes, and vegetables provide ample fiber, aiding in digestion and helping to maintain healthy cholesterol levels.
Antioxidant-Rich: The high intake of fruits and vegetables ensures a good supply of antioxidants, which combat oxidative stress and inflammation.
Healthy Tips: Choose dishes like grilled fish, hummus with whole grain pita, and salads dressed with olive oil and vinegar. Avoid deep-fried items and creamy sauces.
3. Vietnamese Pho: A Flavorful, Nutritious Soup
Pho is a traditional Vietnamese soup consisting of broth, rice noodles, herbs, and meat, usually chicken or beef. This dish is not only flavorful but also packed with nutrients.
Key Benefits:
Hydration and Electrolytes: The broth is hydrating and provides essential electrolytes, particularly when made from bone broth.
Protein: Lean cuts of meat provide a good source of protein without excessive fat.
Herbs and Spices: Fresh herbs like cilantro and basil, along with spices such as ginger and star anise, add antioxidants and anti-inflammatory properties.
Healthy Tips: Opt for a broth-based soup with plenty of vegetables and lean protein. Request extra herbs and minimize the use of high-sodium sauces.
4. Grilled Chicken Salad: A Protein-Packed Option
Grilled chicken salad is a common menu item at many takeaway places, and it can be a healthy, balanced meal when prepared correctly.
Key Benefits:
Lean Protein: Chicken provides a lean source of protein essential for muscle maintenance and repair.
Micronutrients: A variety of vegetables ensures an intake of essential vitamins and minerals.
Low Caloric Density: Salads typically have a lower calorie density, helping to maintain a healthy weight.
Healthy Tips: Choose a salad with a variety of colorful vegetables and a simple vinaigrette dressing. Avoid high-calorie add-ons like croutons, bacon, and creamy dressings.
5. Poke Bowls: A Balanced and Customizable Meal
Originating from Hawaii, poke bowls are a versatile and healthy takeaway option. They usually consist of raw fish, rice, vegetables, and various toppings.
Key Benefits:
Customization: The ability to customize ingredients allows for control over nutrient intake.
Rich in Omega-3s: Similar to sushi, poke bowls with fish like salmon or tuna provide omega-3 fatty acids.
High in Fiber: Adding vegetables and seaweed increases fiber content, promoting digestive health.
Healthy Tips: Choose brown rice or mixed greens as a base for extra fiber and nutrients. Include a variety of vegetables and limit high-calorie toppings like creamy sauces or fried onions.
6. Middle Eastern Falafel Wraps: A Plant-Based Powerhouse
Falafel wraps, a staple in Middle Eastern cuisine, offer a delicious plant-based option that is both filling and nutritious.
Key Benefits:
Plant-Based Protein: Chickpeas, the main ingredient in falafel, are a great source of plant-based protein and fiber.
Healthy Fats: Tahini, a common sauce in falafel wraps, is made from sesame seeds and provides healthy fats and essential minerals.
Rich in Vitamins: Accompaniments like tomatoes, cucumbers, and leafy greens provide a variety of vitamins and antioxidants.
Healthy Tips: Opt for whole grain wraps and load up on fresh vegetables. Be mindful of portion sizes and avoid deep-fried falafel if possible; baked versions are healthier.
7. Indian Tandoori Chicken: Flavorful and Low in Fat
Tandoori chicken is a popular Indian dish marinated in yogurt and spices, then cooked in a tandoor (clay oven). This method of preparation results in a flavorful yet low-fat meal.
Key Benefits:
Low in Fat: The tandoori cooking method involves minimal oil, resulting in lower fat content.
High in Protein: Chicken is a lean source of protein, essential for muscle repair and growth.
Spices: The use of spices like turmeric, garlic, and ginger not only adds flavor but also provides anti-inflammatory and antioxidant benefits.
Healthy Tips: Pair tandoori chicken with a side of vegetables or a salad rather than naan bread or rice to keep the meal balanced and lower in calories.
See Also: Keto-Friendly Chinese Food: Takeout Guide & Recipes
8. Thai Green Papaya Salad: A Refreshing, Low-Calorie Dish
Som tam, or green papaya salad, is a refreshing Thai dish made from shredded unripe papaya, tomatoes, green beans, peanuts, and a tangy dressing.
Key Benefits:
Low in Calories: This salad is low in calories but high in essential nutrients, making it a great option for weight management.
Rich in Vitamins: Green papaya is an excellent source of vitamin C and vitamin A, supporting immune function and skin health.
Digestive Enzymes: Papaya contains enzymes like papain that aid in digestion.
Healthy Tips: Ensure the dressing is light and low in sugar. Adding a source of lean protein, like grilled shrimp or tofu, can make this salad more satiating.
Conclusion
Making healthy choices when opting for takeaway is entirely feasible with a bit of knowledge and mindfulness. Prioritize meals that offer a balance of macronutrients—carbohydrates, proteins, and fats—and are rich in vitamins, minerals, and antioxidants. By selecting dishes like sushi, Mediterranean cuisine, Vietnamese pho, and others outlined above, you can enjoy the convenience of takeaway without compromising your health. Remember, the key to a healthy diet lies in variety, moderation, and making informed choices.
