When it comes to takeout food, many of us assume that it's synonymous with unhealthy, greasy, and high-calorie meals. However, with a little knowledge and planning, you can make healthier choices that not only satisfy your cravings but also nourish your body. As a registered dietitian with over a decade of experience in nutrition counseling, I'll guide you through the surprisingly healthiest takeout food options available, helping you make informed decisions that align with your dietary goals.
The takeout industry has evolved significantly over the years, with many restaurants now offering healthier options that cater to diverse dietary needs and preferences. From vegetarian and vegan choices to gluten-free and low-carb meals, the options are vast and varied. In this article, we'll explore the top healthiest takeout food options, providing you with a comprehensive guide to making smart choices that benefit your overall well-being.
Nutritionally Balanced Takeout Options
When selecting takeout food, it's essential to focus on nutrient-dense options that provide a balance of protein, healthy fats, and complex carbohydrates. Here are some surprisingly healthy takeout food options:
1. Grilled Chicken or Fish with Vegetables
Opt for grilled chicken or fish with a variety of steamed or roasted vegetables, such as broccoli, carrots, and bell peppers. This option is high in protein, fiber, and vitamins, while being low in calories and saturated fat. For instance, a grilled chicken breast with roasted vegetables from a popular takeout chain can provide approximately 35 grams of protein, 5 grams of fat, and 5 grams of fiber, all for under 350 calories.
2. Whole Grain Wraps or Sandwiches
Choose whole grain wraps or sandwiches with lean protein sources like chicken, turkey, or vegetarian options. Add plenty of vegetables like lettuce, tomatoes, and cucumbers to increase the nutrient density. A whole grain wrap with grilled chicken, avocado, and vegetables from a reputable takeout restaurant can provide around 30 grams of protein, 10 grams of healthy fats, and 5 grams of fiber, all for approximately 400 calories.
3. Lentil or Vegetable-Based Soups
Lentil or vegetable-based soups are excellent options for a healthy takeout meal. Look for soups that are low in sodium and made with a variety of vegetables and legumes. A cup of lentil soup from a well-known takeout chain can provide approximately 20 grams of protein, 10 grams of fiber, and only 400 calories.
4. Salads with Lean Protein
Salads with lean protein sources like grilled chicken, salmon, or tofu are a great takeout option. Choose salads with mixed greens, vegetables, and a light vinaigrette dressing. A salad with grilled chicken, mixed greens, and a light vinaigrette from a popular takeout restaurant can provide around 35 grams of protein, 10 grams of healthy fats, and 5 grams of fiber, all for approximately 350 calories.
| Nutritional Information | Grilled Chicken & Veggies | Whole Grain Wrap | Lentil Soup | Salad with Lean Protein |
|---|---|---|---|---|
| Calories | 350 | 400 | 400 | 350 |
| Protein | 35g | 30g | 20g | 35g |
| Fat | 5g | 10g | 10g | 10g |
| Fiber | 5g | 5g | 10g | 5g |
Key Points
- Opt for grilled chicken or fish with steamed or roasted vegetables for a nutrient-dense meal.
- Choose whole grain wraps or sandwiches with lean protein sources and plenty of vegetables.
- Lentil or vegetable-based soups are excellent options for a healthy takeout meal.
- Salads with lean protein sources like grilled chicken, salmon, or tofu are a great takeout option.
- Be mindful of portion sizes and nutritional information to make informed choices.
Additional Tips for Healthy Takeout
To make the most of your takeout experience, consider the following tips:
1. Check Nutrition Information
Many restaurants now provide nutrition information on their websites or menus. Take advantage of this information to make informed choices.
2. Customize Your Order
Don't be afraid to customize your order to suit your dietary needs. Ask for modifications like extra vegetables, lean protein sources, or whole grains.
3. Be Mindful of Portion Sizes
Takeout portions can be large, so be mindful of your serving sizes. Consider sharing a meal or taking leftovers home.
Common Misconceptions About Takeout Food
There are several common misconceptions about takeout food that can deter people from making healthy choices. Here are a few:
1. All Takeout Food is Unhealthy
This is a common misconception. Many restaurants now offer healthy takeout options that cater to diverse dietary needs and preferences.
2. Takeout Food is Always High in Calories
While some takeout options can be high in calories, many others are surprisingly low in calories and nutrients. By making informed choices, you can enjoy a healthy takeout meal.
What are some healthy takeout options?
+Healthy takeout options include grilled chicken or fish with vegetables, whole grain wraps or sandwiches, lentil or vegetable-based soups, and salads with lean protein sources.
How can I make informed choices when ordering takeout?
+Check nutrition information on the restaurant's website or menu, customize your order to suit your dietary needs, and be mindful of portion sizes.
Are all takeout options high in calories?
+No, not all takeout options are high in calories. Many healthy takeout options are low in calories and high in nutrients.
In conclusion, healthy takeout options are available, and by making informed choices, you can enjoy your favorite meals while maintaining a balanced diet. Remember to focus on nutrient-dense options, customize your order, and be mindful of portion sizes. With a little knowledge and planning, you can make healthy takeout choices that nourish your body and satisfy your cravings.