They are the easy option when you don’t feel like cooking, but everyone knows takeaways aren’t necessarily the healthiest option. ‘Takeaway should not be a daily ritual,’ says Robbie Clark, dietician and co-founder of TheHealthClinic.com.au. ‘If it’s a bigger meal you are after, such as a Friday night takeaway, I’d advise you do it once a week.’
Luckily, there are still options on your takeout menu that may tick important nutrition boxes, and won’t overload your system with fat and sugar. We’ve rounded up the best menu and takeout options to help you on your way to good health.
– Best of the bunch
MEXICAN: ‘Mexican food has loads of nutrients, colour and variety from each food group,’ Robbie says. ‘Just be cautious of carbohydrate content from bread and rice, as well as loading up with cheese. Choose open salad bowls over burritos, and watch portion sizes.’
JAPANESE: Japanese is a ‘good’ takeout option thanks to options such as brown rice sushi rolls, vegetable rice paper rolls, miso soup and sashimi in moderation.
GREEK: ‘Greek food has high variety, proteins and fibre. Just watch your pide bread intake.’
VIETNAMESE: A good option thanks to stir-fries, steamed dumplings and rice noodle salad.
FISH AND CHIPS: Swap chips for a salad and choose grilled fish, and it’s a winner, says Robbie.
– Takeout tips
MEASURE UP: Stick to the right ratio of macronutrients. Robbie says: ‘Aim for meals to be 50 per cent vegetables, 25 per cent protein and 25 per cent carbs.’
DITCH CREAM: ‘Avoid cream-based sauces and soups, and limit coconut-based sauces. Tomato-based sauces are a better option.’
HEALTHY SIDE: ‘If you get an all-protein dish such as a chicken stir-fry or Mongolian lamb, order a vegetable or vegetarian dish too.’
GOODBYE FRY: Avoid battered and deep-fried options and pick grilled foods instead.
CURB CARBS: Stick with less than one cup of cooked rice per meal, preferably brown.
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