“Making Healthy Choices with Takeout Options” provides valuable insights into selecting nutritious and satisfying meals from various cuisines. With a focus on Thai, Italian, Chinese, Japanese, Mexican, Indian, Greek, and American cuisines, the article highlights specific dishes that can be enjoyed while maintaining a healthy diet. By opting for summer rolls, chicken satay, and green papaya salad in Thai cuisine, tomato-based sauces and protein-rich additions in Italian cuisine, and brown rice, steamed dumplings, and steamed chicken and broccoli in Chinese cuisine, individuals can ensure they are making smart choices. Moreover, Japanese cuisine offers options like miso soup, chicken teriyaki with vegetables, and tuna or California rolls, while Mexican cuisine can be made healthier by selecting whole beans, limiting cheese and sour cream, and opting for a veggie burrito bowl. Indian cuisine provides delicious choices such as dal, chana masala, and tandoori chicken, and Greek cuisine includes healthy options like hummus and fattoush salad. By exploring the diverse offerings of American cuisine, individuals can still find ways to make healthier choices. With this comprehensive guide, readers will be equipped with the knowledge needed to navigate takeout menus while prioritizing their health and well-being.
Thai Cuisine
Summer rolls
Summer rolls are a popular appetizer in Thai cuisine. They are made with rice paper wrappers filled with fresh vegetables, herbs, and often shrimp or grilled tofu. Summer rolls are a light and refreshing dish, perfect for the summer season. The rice paper wrappers provide a gluten-free alternative to traditional spring rolls, and the fresh ingredients make it a healthy choice. Summer rolls can be served with a dipping sauce made from ingredients like soy sauce, peanut butter, lime juice, and chili.
Chicken satay
Chicken satay is a Thai dish that features marinated and grilled chicken skewers served with a peanut sauce. The chicken is often marinated in a mixture of coconut milk, soy sauce, garlic, and spices like turmeric and cumin. Grilling the chicken adds a smoky flavor to the dish, while the peanut sauce provides a creamy and slightly sweet element. Chicken satay can be served as an appetizer or as a main course, paired with steamed rice or noodles.
Green papaya salad
Green papaya salad, also known as “som tam,” is a popular Thai dish made with shredded unripe papaya, tomatoes, green beans, peanuts, and a dressing made from lime juice, fish sauce, garlic, and chili peppers. This salad offers a balance of flavors, with the crunchiness of the papaya, the tanginess of the lime juice, and the heat from the chili peppers. It is a light and refreshing dish that can be enjoyed as a side or as a main course with the addition of grilled shrimp or chicken.
Italian Cuisine
Tomato-based sauces
Italian cuisine is well-known for its flavorful tomato-based sauces. These sauces, such as marinara or pomodoro, are made with tomatoes, garlic, onions, and various herbs and spices. Tomato-based sauces are a healthier alternative to cream-based sauces, as they are lower in calories and fat. They can be used in a variety of dishes, from pasta to pizza, and provide a rich and tangy flavor.
Thin-crust pizza
In Italian cuisine, thin-crust pizza is a popular choice. This style of pizza is characterized by a thin and crispy crust, topped with a variety of ingredients such as tomato sauce, cheese, vegetables, and meats. Choosing a thin-crust pizza over a thick-crust or deep-dish pizza can help reduce the calorie and carbohydrate content of the meal. Additionally, opting for vegetable toppings and limiting the amount of cheese and processed meats can make the pizza even healthier.
Adding protein to meals
Adding protein to meals is a common practice in Italian cuisine. Protein can come from various sources such as chicken, fish, seafood, and legumes. Including protein in a meal helps to make it more filling and satisfying, as well as providing essential nutrients. Grilled or baked chicken or fish can be served alongside pasta or vegetables, or legumes such as chickpeas or lentils can be added to pasta dishes or salads. Adding protein to meals helps to balance the carbohydrates and provide a complete and nutritious meal.
Chinese Cuisine
Brown rice
In Chinese cuisine, replacing white rice with brown rice is a healthier option. Brown rice is a whole grain that has more fiber and nutrients compared to white rice. It has a nutty flavor and a chewy texture, which adds a different dimension to the meal. Brown rice can be paired with steamed vegetables, stir-fried dishes, or as a side with proteins like chicken or tofu. Making the switch to brown rice provides more dietary fiber and helps to stabilize blood sugar levels.
Steamed dumplings
Steamed dumplings, also known as “jiaozi,” are a popular dish in Chinese cuisine. These dumplings are made with a thin, delicate dough wrapped around a filling of vegetables, meat, or seafood. Steaming the dumplings instead of frying them reduces the amount of oil and calories in the dish. Steamed dumplings can be served with a dipping sauce made from soy sauce, vinegar, and chili oil. They are a flavorful and healthier alternative to deep-fried dumplings.
Steamed chicken and broccoli
Steamed chicken and broccoli is a classic Chinese dish that is both light and nutritious. Chicken breast is marinated with soy sauce, garlic, and ginger, then steamed until tender and juicy. The steamed broccoli is lightly seasoned and served alongside the chicken. This dish is low in fat and calories, while still providing a good source of protein and essential nutrients from the chicken and broccoli. It can be served with brown rice or noodles for a complete meal.
Japanese Cuisine
Miso soup
Miso soup is a traditional Japanese soup made with miso paste, which is fermented soybean paste, combined with a dashi broth. It is typically served as a starter or side dish in a Japanese meal. Miso soup can contain various ingredients such as tofu, seaweed, mushrooms, and green onions. The fermentation process of the miso paste adds a unique umami flavor to the soup. Miso soup is not only delicious but also a good source of probiotics and antioxidants.
Chicken teriyaki with vegetables
Chicken teriyaki with vegetables is a popular dish in Japanese cuisine. It features grilled or sautéed chicken that is glazed with a sweet and savory teriyaki sauce, served alongside steamed or stir-fried vegetables. The teriyaki sauce, made from soy sauce, mirin (a sweet rice wine), and sugar, adds flavor to the dish without being overly heavy or greasy. Opting for grilled chicken and a variety of colorful vegetables ensures a balanced meal with protein and nutrients.
Tuna or California rolls
Tuna or California rolls are two popular sushi options in Japanese cuisine. Tuna rolls are made with fresh tuna, rice, and seaweed, while California rolls typically consist of imitation crab, avocado, cucumber, and rice. Sushi rolls are a good source of omega-3 fatty acids from the fish, and they provide a satisfying combination of flavors and textures. It’s important to choose sushi made with fresh ingredients and enjoy it in moderation, as some rolls can be high in calories and sodium.
Mexican Cuisine
Choose whole beans
In Mexican cuisine, choosing whole beans over refried beans is a healthier choice. Whole beans, such as black beans or pinto beans, are a good source of fiber, protein, and vitamins. They can be enjoyed as a side dish, added to salads or soups, or used as a filling for tacos or burritos. Whole beans provide sustained energy and help to keep you fuller for longer compared to refried beans, which are often higher in fat and sodium.
Limit cheese and sour cream
When enjoying Mexican cuisine, it’s important to be mindful of the amount of cheese and sour cream used. While these ingredients add flavor and creamy textures to dishes, they can also contribute to excess calories and unhealthy fats. Opting for smaller portions of cheese and sour cream, or choosing lower-fat alternatives like Greek yogurt, can help reduce the calorie and fat content of Mexican dishes. Focus on the flavors of the spices, fresh ingredients, and salsas to enhance the taste of the dish.
Veggie burrito bowl
A veggie burrito bowl is a nutritious and delicious option in Mexican cuisine. It starts with a base of rice or salad greens, topped with grilled vegetables, beans, salsa, and guacamole. The toppings can be customized based on individual preferences, and the dish can be made to be vegetarian or vegan. By choosing a variety of colorful vegetables, whole grains, and plant-based protein from the beans, a veggie burrito bowl provides a well-rounded and satisfying meal.
Indian Cuisine
Dal
Dal is a staple in Indian cuisine and refers to a variety of lentil or bean dishes. These dishes are made by simmering lentils or beans with spices such as cumin, turmeric, ginger, and garlic. Dal can be made with different types of lentils or beans, resulting in a range of flavors and textures. It can be enjoyed as a side dish or as a main course with rice or bread. Dal is a great source of plant-based protein, fiber, and essential nutrients.
Chana masala
Chana masala is a popular Indian dish made with chickpeas cooked in a spiced tomato-based sauce. The chickpeas are simmered with onions, tomatoes, garlic, ginger, and a blend of spices such as cumin, coriander, and garam masala. Chana masala is a flavorful and hearty dish that can be served with rice or bread. Chickpeas are an excellent source of protein and fiber, and this dish provides a healthy dose of essential nutrients.
Tandoori chicken
Tandoori chicken is a classic Indian dish that is marinated in a mixture of yogurt and spices, then cooked in a clay oven called a tandoor. This cooking method gives the chicken a smoky and charred flavor. Tandoori chicken is typically served with a side of vegetables and a dipping sauce like raita. This dish is a good source of lean protein and is lower in fat compared to deep-fried options. It can be enjoyed as a main course, paired with a salad or whole grain naan bread.
Greek Cuisine
Hummus
Hummus is a popular dish in Greek cuisine made from cooked and mashed chickpeas blended with tahini, lemon juice, garlic, and olive oil. It is typically served as an appetizer or snack with pita bread or fresh vegetables. Hummus is a nutritious choice as it is high in protein and fiber from the chickpeas. It is also a good source of healthy fats from the olive oil and tahini. Enjoying hummus as part of a balanced meal or snack provides a satisfying and nutritious option.
Fattoush salad
Fattoush salad is a traditional Greek salad made with mixed greens, cucumbers, tomatoes, radishes, and herbs like mint and parsley. It is dressed with a tangy dressing made from lemon juice, olive oil, and sumac. Fattoush salad is a refreshing and light option that can be enjoyed as a side dish or as a main course with the addition of grilled chicken or fish. The combination of fresh vegetables, herbs, and a flavorful dressing makes it a nutritious choice.
Healthy Choices in American Cuisine
Choose grilled or baked options
When dining on American cuisine, choosing grilled or baked options can help reduce the amount of unhealthy fats and calories in the meal. Grilled or baked chicken, fish, or lean meats are lower in fat compared to fried or breaded options. This cooking method also allows the natural flavors of the food to shine through. Grilled or baked options can be enjoyed with a side of vegetables or a salad for a well-balanced meal.
Opt for salads or vegetable sides
Opting for salads or vegetable sides is a smart choice when enjoying American cuisine. Salads can be made with a variety of fresh greens, vegetables, and proteins such as grilled chicken or shrimp. Look for salads that are not drowning in heavy dressings or excessive toppings. Vegetable sides, such as steamed broccoli, roasted Brussels sprouts, or sautéed spinach, can add more fiber, vitamins, and minerals to the meal. These options help to increase the overall nutrient content of the meal and provide a satisfying level of satiety.
Watch portion sizes and limit extras
When indulging in American cuisine, it’s important to watch portion sizes and limit extras. Many restaurants offer oversized portions, which can contribute to excess calorie intake. It’s advisable to eat mindfully and listen to your body’s hunger and fullness cues. Sharing a meal or taking home leftovers can be a smart way to control portion sizes. Additionally, it’s important to limit extras such as creamy dressings, sauces, and toppings that can add unnecessary calories, sugar, and unhealthy fats to the meal. Being mindful of portion sizes and extras can help make American cuisine choices healthier.
Smart Takeout Strategies
Read nutrition information
When ordering takeout, it’s important to read and review the nutrition information provided by the restaurant. Many establishments now provide this information online or on their menus. Pay attention to calorie counts, fat content, sodium levels, and other nutrient information. This can help you make informed choices and select options that align with your dietary goals and preferences. Understanding the nutritional content of your takeout meal allows you to make smarter choices and better balance your overall diet.
Customize your order
One of the advantages of ordering takeout is the ability to customize your meal to your liking. Take advantage of this by making healthier choices when customizing your order. For example, you can request grilled or steamed options instead of fried or breaded ones. You can also ask for sauces or dressings to be served on the side, allowing you to control the amount you consume. Customizing your order allows you to tailor it to your dietary needs and preferences, making it a healthier choice.
Choose grilled or steamed dishes
When ordering takeout, opt for grilled or steamed dishes whenever possible. Grilled options, such as grilled chicken or fish, are lower in fat compared to fried options. The grilling process adds flavor without the need for excess oil or breading. Steamed dishes, such as steamed vegetables or dumplings, preserve the natural flavors and nutrients of the ingredients. Choosing grilled or steamed dishes helps to reduce the overall calorie and fat content of the meal, making it a healthier option.
Avoid fried and breaded options
Fried and breaded options are typically higher in calories and unhealthy fats compared to grilled or steamed options. When ordering takeout, it’s best to avoid these items or choose them sparingly. Fried foods are often deep-fried in oil, which adds unnecessary calories and unhealthy fats. Breaded options are coated in flour or breadcrumbs, which further increases the calorie content. Limiting or avoiding fried and breaded options helps to make your takeout meal healthier and more nutritious.
Balancing Your Takeout Meal
Include a variety of food groups
When enjoying a takeout meal, it’s important to include a variety of food groups to ensure a balanced and nutritious meal. A well-balanced meal typically consists of carbohydrates, protein, and vegetables or fruits. For example, if you’re ordering Thai cuisine, you can have summer rolls for carbohydrates and vegetables, chicken satay for protein, and green papaya salad for more vegetables. This combination ensures that you’re getting adequate nutrients from different food groups and helps to keep you satisfied.
Add veggies to your order
Adding extra vegetables to your takeout order is a simple yet effective way to boost the nutritional value of your meal. Many takeout dishes can be enhanced by including additional vegetables, whether it’s adding extra greens to a salad, requesting extra vegetable toppings on pizza, or asking for a side of steamed vegetables. Vegetables are a great source of vitamins, minerals, and fiber, and they help to make your meal more filling and satisfying. Adding veggies to your takeout meal is an easy way to increase your vegetable intake and promote a healthier diet.
Limit high-calorie extras
When enjoying a takeout meal, it’s important to be mindful of high-calorie extras that can contribute to excess calorie intake. This includes items like sugary drinks, creamy dressings or sauces, and calorie-dense sides or desserts. Opting for water or unsweetened beverages, choosing lighter dressings or requesting them on the side, and skipping high-calorie sides or desserts can help keep your overall calorie intake in check. By limiting high-calorie extras, you can enjoy your takeout meal while still making healthier choices and maintaining a balanced diet.
In conclusion, takeout options can be nutritious and satisfying if you make the right choices. When exploring different cuisines, you can find healthy options that align with your dietary goals and preferences. Thai cuisine offers options like summer rolls, chicken satay, and green papaya salad. Italian cuisine can be enjoyed by choosing tomato-based sauces, thin-crust pizza, and adding protein to meals. Chinese cuisine can be healthier by opting for brown rice, steamed dumplings, and steamed chicken and broccoli. Japanese cuisine offers choices such as miso soup, chicken teriyaki with vegetables, and tuna or California rolls. Mexican cuisine can be made healthier by choosing whole beans, limiting cheese and sour cream, and enjoying a veggie burrito bowl. Indian cuisine offers options like dal, chana masala, and tandoori chicken. Greek cuisine includes healthy choices like hummus and fattoush salad. In American cuisine, you can make healthier choices by choosing grilled or baked options, opting for salads or vegetable sides, and watching portion sizes and limiting extras. Smart takeout strategies include reading nutrition information, customizing your order, choosing grilled or steamed dishes, and avoiding fried and breaded options. When enjoying a takeout meal, it’s important to balance it by including a variety of food groups, adding extra veggies, and limiting high-calorie extras. By making smart choices and practicing moderation, you can enjoy takeout meals while maintaining a healthy and well-rounded diet.
