![\"Saturated](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawaySaturatedFatAndSalt.png\" "\\"HealthyTakeawaySaturatedFatAndSalt\\"")
<\/span><\/p>\nReduce the amount of salt and saturated fat in your takeaway<\/h3>\n
Avoid deep-fried options and seek out healthier cooking methods in your takeaway meals. Look for steamed and baked dishes. Skip the ‘loaded’ and other high-fat optional extras.<\/p>\n
It can even be as simple as asking for the sauce or dressing on the side. That way you’re in control of how much is added, and how much you eat.<\/p>\n
Healthy Takeaway Tip:<\/span> with burgers, ask for extra salad and greens; for curries or pizza – microwave some veggies to bulk up your meal<\/p>\nTakeaway doesn’t automatically have to mean unhealthy. You can still achieve a healthy balanced meal.<\/p>\n
![\"Steamed](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayChinese.jpeg\" "\\"HealthyTakeawayChinese\\"")
<\/span><\/p>\nHealthy Takeaway Options for Thai and Chinese Cuisine<\/h2>\n
Let’s now apply the 3 rules to our favourite Asian dishes.<\/p>\n
![\"Ordering](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayCalorieControl.png\" "\\"HealthyTakeawayCalorieControl\\"")
<\/span><\/p>\nLower calorie options for Thai and Chinese Takeaway Meals<\/h3>\n
For healthy Chinese and Thai takeaways, your best option is a stir-fry with lots of colourful vegetables. Choose some lean meat, seafood or tofu option. Look for only a small amount of rice or noodles, preferably steamed.<\/p>\n
For Chinese takeaway, my healthy options would be beef with black bean sauce or cashew chicken. For a healthy Thai takeaway option, look for Thai beef salad. Alternatively, chilli basil chicken\/beef\/tofu would be a tasty option.<\/p>\n
![\"Make](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawaySwapsAndAlterations.png\" "\\"HealthyTakeawaySwapsAndAlterations\\"")
<\/span><\/p>\nHealthy options and requests when ordering Chinese or Thai Takeaway<\/h3>\n
If the vegetable servings seem limited, ask for a side of steamed Asian greens – Chinese broccoli or bok choy. You can save calories with your rice choice too. Switch to plain steamed rice instead of fried and you’ll save around 170kcal per cup.<\/p>\n
<\/span><\/p>\nHow to cut back on the salt and saturated fat in your Thai or Chinese takeaway order<\/h3>\n
The one thing about Asian takeout food options – the sauces tend to be very salty. If you’re watching your salt intake, look for an option that doesn’t have soy sauce. You might be better off choosing a different cuisine altogether though.<\/p>\n
To avoid excess fat, steer clear of the fried, battered and crispy meat options. Avoid the fried noodles too, and skip the spring rolls.<\/p>\n
Curries and soups made with coconut milk, like laksa, can be high in saturated fat. You might want to avoid them too.<\/p>\n
![\"Loaded](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayBurger.jpeg\" "\\"HealthyTakeawayBurger\\"")
<\/span><\/p>\nHealthy Takeaway Options at Burger Joints<\/h2>\n
I’m not going to lie, I really do enjoy a juicy old-fashioned burger now and again. The trouble is, food outlets know how to make money so it’s very easy and super-tempting to upsize.<\/p>\n
But that side portion of fries and a can of sugary soft drink can really blow your calorie budget.<\/p>\n
Remember the 3 rules.<\/p>\n
<\/span><\/p>\nKeeping the calories under control when you order a burger<\/h3>\n
Generally speaking, keep your burger simple.<\/p>\n
A plain burger will come with the meat patty, salad and bun. Just what you need.<\/p>\n
On the other hand – a loaded burger with the lot will have bacon, cheese, sauces, dressings, and other additions. Let’s not forget about the combo meal.<\/p>\n
Not only will you spend more, but you’ll also eat more calories. And fat. And salt. Probably sugar too. Go back to basics with your burger choice.<\/p>\n
<\/span><\/p>\nSpecial requests you should make when you order a takeout burger<\/h3>\n
A lot of places now let you MYO or make\/build your own. Avoid falling into the trap of thinking a special variety burger with premium ingredients is the healthy choice. That low carb bun or crispy apple-smoked bacon doesn’t necessarily make it any healthier than a Big Mac.<\/p>\n
Have a look at what the actual ingredients are. Look for a nutrition information panel or even Google the options. Use the information to guide you towards the healthiest choice.<\/p>\n
<\/span><\/p>\nHow to reduce the saturated fat in a takeaway burger<\/h3>\n
There are heaps of ways to add flavour without adding a whole heap of extra calories.<\/p>\n
Think roasted vegetables, a tomato relish, a spicy yoghurt dressing or grated beetroot and\/or carrot.<\/p>\n
![\"Chef](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayItalian.jpeg\" "\\"HealthyTakeawayItalian\\"")
<\/span><\/p>\nHow to Order Healthy Italian Takeaway<\/h2>\n
Now Italian food can come in many forms, but for this article, we’ll focus on just the big two – Pizza and Pasta.<\/p>\n
![\"Friends](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayPizza.jpeg\" "\\"HealthyTakeawayPizza\\"")
<\/span><\/p>\nHealthy Takeaway Pizza Options<\/h3>\n
<\/span><\/p>\nHow to order a lower calorie option for takeaway pizza<\/h4>\n
A pizza is nothing without its base. Therefore, a healthy pizza starts with a healthy base. Forget the thick, deep-pan base and stuffed crust. Order a light thin crust instead to save a whack of calories.<\/p>\n
Now, hear me out, stick to a healthy serving. You don’t need to eat the whole pizza. Seriously.<\/p>\n
Either share a pizza with friends or a partner or eat half and save half.<\/p>\n
Side note: re-heated pizza is one of life’s simple pleasures.<\/span> <\/strong>Truth!<\/p>\n<\/span><\/p>\nSpecial requests to make your takeout pizza more healthy<\/h4>\n
By their very nature, pizzas are almost infinitely customisable. Ask for extra vegetables of your choice – keep things colourful.<\/p>\n
Alternatively, make a green salad with a bag of leaves might have in your fridge to have with the pizza when it arrives. You’ll increase your vegetable and fibre intake with a nice little ‘homemade’ addition to your takeaway.<\/p>\n
<\/span><\/p>\nOptions to reduce salt and saturated fat in your takeaway pizza<\/h4>\n
Preserved meals like salami and pepperoni tend to be high in salt (sodium) and saturated fat. Skip the meat lovers choice.<\/p>\n
Look for a vegetarian option instead, and add chicken or seafood to it.<\/p>\n
Don’t forget, salt hides in other ingredients too. Hold the feta and the anchovies, as well as the extra cheese.<\/p>\n
![\"Healthy](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayPasta.jpeg\" "\\"HealthyTakeawayPasta\\"")
<\/span><\/p>\nHow to Order a Healthier Pasta Takeout Option<\/h3>\n
<\/span><\/p>\nHow to reduce the calories of a pasta dish<\/h4>\n
The lower calorie pasta dishes are those with tomato-based sauces. For example, look to order something like napolitana or marinara. It’s better to avoid creamy dishes, like carbonara.<\/p>\n
Portion control is your next step, so plate things up wisely. For a balanced meal, aim for the pasta to cover no more than half of your dinner plate.<\/p>\n
<\/span><\/p>\nMaking special requests when you order takeaway pasta can make it a much more healthy and satisfying meal<\/h4>\n
Mediterranean cuisine offers lots of salad options, so used these to bump up the number of servings of vegetables. Fill the other half of your plate with rocket, or a garden salad.<\/p>\n
Remember, you can save money and calories by preparing a quick salad at home. A simple dressing with olive oil and balsamic vinegar will be fine.<\/p>\n
<\/span><\/p>\nHow to reduce salt and fat content in an Italian takeaway<\/h4>\n
I know it’s tough, but leave out the garlic bread. We all have to make sacrifices.<\/p>\n
Instead of lots of grated parmesan, just ask for freshly ground black pepper instead.<\/p>\n
![\"A](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2021\/09\/HealthyTakeawayIndian.jpeg\" "\\"HealthyTakeawayIndian\\"")
<\/span><\/p>\nHealthy Indian Takeout Food Options<\/h2>\n
Perhaps my favourite style of takeaway, Indian food is a delight for the senses. Lots of fragrant, aromatic spices and real rich bursts of flavour.<\/p>\n
However, we do need to watch out – many dishes can be fairly high in calories and sodium (salt).<\/p>\n
Here’s how to place your order:<\/p>\n
<\/span><\/p>\nHow to reduce the calories of an Indian takeaway<\/h3>\n
Some of the tastiest dishes, like butter chicken and lamb rogan josh, are made with ghee. This is essentially clarified butter, so the fat content and calories can shoot up quickly. Also, some rely on coconut cream which is rich in calories too.<\/p>\n
If possible, check for dishes made with yoghurt instead.<\/p>\n
Another tactic might be to order two dishes – your favourite plus a separate serving of something healthier. Dhal or a vegetable curry would be a good option. Again, look for dishes without coconut milk or cream. When plating up, you can serve a little bit of the main curry along with the dhal, and save the rest for another meal.<\/p>\n
You can still enjoy your favourite classic flavours, but smaller portions are the order of the day.<\/p>\n
<\/span><\/p>\nExtra requests to make when you order Indian food<\/h3>\n
If you can’t find a healthier menu option like the dhal or vegetable curry, all is not lost. You might like to microwave your own vegetables to serve when the takeout arrive. Frozen bags of vegetables can be a great stock item for your freezer. Some you can put straight into the microwave in their own single-serving sized bag.<\/p>\n
Alternatively, you might choose to cook your own rice. It only takes 15-20 minutes to make rice on the hob (or it’s even easier with a rice cooker). So if you can’t find plain boiled rice, or even brown rice on the menu, make it yourself.<\/p>\n
There’s a chance you’ll have your own items ready before the delivery driver arrives.<\/p>\n
<\/span><\/p>\nHealthy Indian takeaway options that have less salt and saturated fat<\/h3>\n
Hold back on the extras, stick to what you need. That means the samosas, cheesy naan bread and poppadums are out.<\/p>\n
If you really can’t resist the poppadum crunch, buy your own in the supermarket. They keep forever in your pantry and you can pop a couple in the microwave whenever you need them. You’ll be hard pushed to notice the difference from the takeout food option.<\/p>\n
![\"Paul](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2019\/06\/Signature-Paul-e1560125145811.png\" "\\"Signature-Paul\\"")
<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"We witness the rise of UberEATS, Deliveroo, DoorDash and a whole range of other takeaway food options. It’s easier than ever to have hot food delivered straight to your door at mealtimes. In this article, I’m going to look at different takeout food options you can choose to keep your diet in check. Avoid the […]<\/p>\n","protected":false},"author":1,"featured_media":11129,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[10],"tags":[7815,7872,4662,7832],"acf":[],"yoast_head":"\n
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