Our Favourite Healthy Takeout Options

Before we even dive into this topic, let’s make something clear. We are not about to suggest you opt for a salad or a tiny portion every time you order a meal. No way. Dining out and ordering can be an amazing way to try new cuisines, socialise, celebrate, relax, or simply relieve yourself of the task of cooking, and none of us here at Sweat would want a life without the joy that food can bring.

We also all have days or weeks during the year when we overeat or indulge in foods that don’t offer much nutritional value (but offer a huge hit of happiness), and this should NEVER be a source of guilt.

Going out for dinner or ordering a takeaway is not inherently unhealthy in itself, but as most of us know, the portion sizes in restaurants can be quite different compared to when we cook at home, as are the ingredients and balance of flavours.

These tips for healthy eating out options aren’t about making bland or low-calorie choices, they’re simply here to help you understand how to maximise the nutritional value of your meals to nourish your body and help you feel your best.

Sometimes, feeling your best will mean ordering something fresh and light or even cooking something from our Fake-aways recipe collection on the Sweat app, and other days it might look like having seconds of your mum’s famous dessert. Finding balance and enjoying all foods in moderation is part of leading your healthiest, happiest life, and something the Sweat trainers encourage.

It’s also important to recognise that choosing a “healthy option” (whether it’s you or someone you’re with) can be for many different reasons beyond weight loss or dieting, such as:

• Allergies or intolerances

• Fitness goals

• Appetite

• How food makes you feel

• Flavour preferences

Things to be mindful of

Dining out is such a joyful and delicious part of life that no one wants to miss out on, but there’s no denying that regularly consuming too many calories or foods high in fat, sugar, sodium or additives isn’t going to benefit your health.

According to a 2010 article published in Advances in Nutrition, numerous studies have investigated the differences in health and nutrient intake when people consume home-cooked meals compared to eating out and most have reported a relationship between dining out and higher consumption of calories, fat, saturated fat, and sodium and reduced overall diet quality. These findings have also been supported by research from 2015.

Another 2014 study published in the American Journal of Public Health highlighted that because restaurants often serve high-calorie food and larger portion sizes, regularly dining out represents a risk factor for obesity and other diet-related chronic diseases.

Meanwhile, research from 2021 published in the Journal of the Academy of Nutrition and Dietetics found frequent consumption of meals prepared away from home is significantly associated with an increased risk of all-cause mortality.

Research like this doesn’t mean eating out is inherently “bad”, nor should it scare you into making every meal from scratch; it’s more about helping you understand the effect different food choices can have on your health and overall wellbeing. Eating out can be part of a healthy lifestyle, and the Sweat trainers are a testament to that!

Healthy takeout options: 16 handy tips

Mindset and habits

• If you love eating takeaways or dining out but want to cut back, schedule days in your calendar when you’ll buy food to make it something special you can look forward to.

• Look at the menu online in advance if you want to check out your options when planning a meal out.

• Try to view the menu in terms of what will nourish your body and make you feel great, instead of viewing foods as good or bad.

• Because portions are often bigger when eating out, take your time to eat slowly and listen to your hunger cues. One 2005 review showed despite increases in portion size, people generally don’t respond to increased levels of fullness, suggesting that hunger and satiety signals are ignored or overridden. Several studies have demonstrated that eating low-energy-dense foods (such as fruits, vegetables and soups) is a great way to feel satisfied while reducing energy intake. And remember, you can always take any leftovers home with you!

• And finally, if there are limited nutritious options or you overeat, don’t beat yourself up. Focus on your lifestyle as a whole and what you do most of the time. If you experience food guilt, try to flip those feelings by expressing gratitude for your meal, the amazing people you ate with, or the joy of dining out - it’s a privilege not everybody has.

Drinks

• Make sure you’re well hydrated before you eat, as it can be easy to overeat if you confuse your body’s thirst signals for hunger. Being hydrated will also support your digestion.

• Drink water or sugar-free beverages with your meal, or stick to 1-2 alcoholic beverages if you are going to drink. Your future self will thank you for it!

Boost your nutrient intake

• Order something with fresh fruit or veggies to provide your body with fibre, vitamins and minerals.

• Look for dishes that include a good source of protein to fill you up and support any muscle growth and recovery.

• Choose lean cuts of meat rather than processed meats like hot dogs, bacon or salami.

• Cooking methods have a big impact on how food makes you feel and its effect on your body. One 2014 study published in the American Journal of Clinical Nutrition found that frequent fried food consumption was significantly associated with the risk of incident type 2 diabetes and moderately with incident coronary artery disease. If you want a healthier option, opt for dishes that are baked, steamed, poached, roasted, pan-fried, boiled or grilled rather than deep fried.

• If you’re trying to reduce your intake of deep-fried foods, order a side of veggies, salad or a baked potato instead of fries.

• To increase your intake of fibre and minerals, go for more nutritious whole grain options where possible such as brown rice and whole wheat bread.

Don’t be afraid to ask!

• Dining out with a group of people but not feeling super hungry? You can always order appetisers instead of a main, order small or medium instead of large, request an entree-sized main if there aren’t size options on the menu, or take your leftovers with you!

• Don’t be afraid to ask the restaurant for other options or ways to adjust your order. When many people now have allergies, food intolerances and other dietary requirements, most places are happy to accommodate with modifications or substitutions.

• It’s common for dressings and sauces to be lathered on (would you like a sandwich with that mayo?), so feel free to request any sauces to be served on the side.

Healthy takeout options: Different cuisines

• Bakeries or sandwich bars: Order fresh sandwiches and wraps, opt for whole grain options rather than deep-fried foods or pastries, and load up on fresh veggies and salad toppings!

• Asian cuisines: Order vegetable dishes and meals that are fresh, grilled or stir-fried. If you’re in the mood for a curry but want a lighter option, look for one that is dry or cooked with a broth or coconut milk rather than coconut or dairy cream.

• Poke bowls: Leafy greens and wholegrains like brown rice make a great base option, alongside whatever veggies you like and your choice of lean protein - salmon is a delicious, nutrient-dense choice. Creamy dressings can be high in fat, sugar, calories and additives, so it can help to order a lighter dressing and get it on the side.

• Italian: For a lighter pasta option, try one with a tomato-based sauce rather than cream based. Vegetarian pizzas are a great way to enjoy lots of veggies, or choose a pizza with leaner cuts of meat rather than salami, pepperoni or bacon. Italian restaurants usually have plenty of salads and dishes like grilled calamari too!

• Indian: Go for tandoori dishes, kebabs and skewers, or look for dry or tomato-based vegetarian curries instead of those made with rich cream sauces.

• Mediterranean: Order vegetable-based side dishes and fill kebabs or gyros (Kayla’s favourite) with lots of fresh salads and flavourful extras like tabbouleh instead of fries. Hummus or tzatziki make great dressing options, as sauces like satay, mayo and sweet chilli can be high in sugar, fat and sodium. You can

  check out Kayla’s family tzatziki recipe here!

• Seafood: Request your fish to be grilled or pan-fried instead of battered or deep-fried. Wanting to swap out your fries? Ask for a side salad or baked potato instead!

• Desserts: Choose fruit-based desserts or enjoy a delicious fresh sorbet, yum! If you’re already feeling full from dinner but can’t pass up something sweet, ask a friend if they want to share!

Can dining out and ordering in be part of a healthy lifestyle? Absolutely! The last thing we would want is for your life to become drained of fun, flexibility and flavour in the name of being fit and healthy. Besides, what you do most of the time is going to have a far bigger impact on your wellbeing than what you do some of the time.

Keep these tips in your back pocket for days when you want to order something that will nourish your body and help you feel your best.