Takeaway foods are often inexpensive and convenient when you are in a hurry or do not feel like cooking. Many options at takeaway restaurants cannot be considered part of a healthy diet because they lack nutrition and pack in too much fat, sugar and salt. Having a few options for several types of takeaway restaurants will help you make more nutritious food choices the next time you need a quick meal.
Italian Restaurants
Many Italian dishes contain high-fat and high-salt meats such as pepperoni and sausage, as well as cheese that adds saturated fat to the meal. Pasta can be a healthy meal when you know what types of sauces and add-ins to include. Whole-wheat pasta is your healthiest choice because it includes fiber and iron. Tomato sauces rather than cream sauces are more nutritious as well because they contain vitamin C and are low in fat and calories. Joanne V. Lichten, author of "Dining Lean: How to Eat Healthy When You're Not at Home," recommends ordering a side of plain greens or bread without butter to keep your meal lower in fat and calories.
Chinese Restaurants
Chinese is one of the most common takeout foods, but many of your choices are packed with salt and fat. You can eat Chinese takeaway foods and get a boost of nutrition if you know what to look for. Pass on fried and battered meats and choose stir-fried options instead. Ask for a small amount of meat and extra vegetables to add nutrients such as fiber to your takeaway meal. Pass on fried rice, which is often high in fat, and choose steamed rice instead. Steamed brown rice contains more nutrients than white, so go with that if it is an option. Opt for low-sodium soy sauce to keep your salt intake low.
Hamburger Restaurants
Hamburger joints are notorious for serving huge burgers that contain large amounts of saturated fat with sides such as french fries and onion rings, which are deep-fried in huge quantities of oil. Many burger meals contain as many calories as you need in one day. If you want a burger, opt for a child's size one and hold the mayonnaise to reduce overall fat. Add lettuce and tomato for a small nutrient boost. Most hamburger restaurants offer baked potatoes or side salads; choosing these in place of fries will make your takeaway meal healthier as well.
Mexican Restaurants
Many of the foods in Mexican restaurants, such as beans and guacamole, are nutritious parts of your diet if they are prepared the right way. Order your taco or burrito with whole beans rather than refried beans, which are often cooked with lard. Whole beans are low in fat and supply protein and fiber. Replace sour cream with guacamole for a dose of potassium. Grilled meat tacos or burritos are also more nutritious than refried beans or fried meat options. Go easy on the cheese to add some calcium to your meal without too much saturated fat. A side of lettuce and tomato will add some nutrition as well.
References
- "Dining Lean: How to Eat Healthy When You're Not at Home"; Joanne V. Lichten; 2007
- HelpGuide.org: Healthy Fast Food
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