Healthy takeaway options
- It's easy to find healthy versions of your favourite takeaway foods.
- Some healthy takeaway options include sushi, stir fry, rice paper rolls, falafels and burrito bowls.
- When dining at a pub or restaurant choose a small cut of meat and salad.
Healthy takeaway is a great option for dinner at the end of a long week. But what counts as 'healthy' when it comes to takeaway?
Takeaway doesn’t have to be all about eating junk food. There are plenty of healthy fast food options in Australia. Dietitian Lyndi Cohen recommends ways to make healthier choices whether you get takeaway or dine out.
Think healthy, but don't obsess
Lyndi suggests that instead of thinking about the foods you should avoid, focus on the foods you want to eat. Then think of healthy versions. This kind of mindset will help you crowd out the less healthy options with healthier choices.
When it comes to ordering a side, opt for a salad or veggies.
Look for the options that have the most vegetables and try to include foods like legumes and wholegrains.
What’s a healthy takeaway option?
Lyndi offers these ideas on how to choose healthy takeaway food.
Sushi
Choose brown rice and include avocado for healthy fats. Edamame and seaweed salad are good ways to add in a few more veggies.
Stir-fry
This option can sometimes be a bit high in sodium due to the amount of salt in ingredients like soy sauce and fish sauce, so adding in more veggies and a lean protein can help counter this, by adding more volume and roughage to the dish.
Consider what the best source of protein is for you. Select brown rice when you’re ordering a stir-fry to increase your fibre intake.
Eating out on a low FODMAP diet
Enjoy eating out on a low FODMAP diet. Find low FODMAP dishes at pubs, Asian, Italian, Greek & food court restaurants near you today.
Rice paper rolls
Rice paper rolls are one of the best options when it comes to healthy takeaway.
It's a quick and easy lunch out and they come with all sorts of yummy dipping sauces. Look for rolls that have plenty of vegetables and lean protein, like tofu.
Falafel plate
A healthier choice to help you include plenty of delicious plant-based foods and plenty of colourful veggies. It’s a really satisfying meal when eaten with the dips – definitely one of the tastiest of the healthy takeaway options.
Burrito bowls
These can be a great way to crowd more vegetables, beans and wholegrains into your diet. Pick your own ingredients to help it suit your needs and tastes.
Eating at a restaurant or pub doesn’t have to automatically mean huge, heavy meals that leave you feeling bloated and sleepy.
Eating out healthily
Eating at a restaurant or pub doesn’t have to automatically mean huge, heavy meals that leave you feeling bloated and sleepy.
Lyndi says: “At most Australian eateries or pubs, you’ll be able to find a grilled fish and salad or a salad. If you do choose these options, make sure they’ve got tasty ingredients included, like salad dressing, avocado or feta.”
Just because the menu has the option of a huge steak that needs its own table, doesn’t mean you have to eat it.
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“Look for quality over quantity and choose the smallest steak with the best cut. When it comes to ordering a side, opt for a salad or veggies to help you eat more veggies. Order chips that can be shared around with friends and family,” says Lyndi.
Consider the options that tickle your taste buds. “It can be a bit disappointing if you end up with a flavourless salad. Make sure what you order is satisfying because healthy eating should be fun. It shouldn’t be bland, and it doesn’t have to be boring”, says Lyndi.
Convenience food can also be a healthy takeaway food option. Instead of automatically heading towards the drive-thru, consider the healthier options your local supermarket has available.
A bag of pre-packed salad, a roast chicken and fresh crusty wholegrain bread roll from the bakery is a very quick, tasty and healthier meal that needs little-to-no cooking or preparation.
Make sure what you order is satisfying because healthy eating should be fun.
Include the whole family
Go through the options with everyone in the family so that no one feels left out. Discussing ways to make their favourite food healthier is a great way to start a new habit. Adding it into the weekly family meal plan may help you be more consistently healthy.
Keeping the healthy takeaway habit
You need to find the balance of what healthy looks like for you. Stay away from an ‘all or nothing’ mindset so you don’t set yourself up for disappointment. Look for options that sound delicious and figure out how you can make eating out as healthy as possible without depriving yourself.
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Eating 30 different plant food a week is good for your gut. Get ideas on how to put 30 different plants into your low FODMAP diet plan. Learn more.
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Lyndi Cohen is a media Nutritionist and Dietitian who regularly appears on Aussie TV screens and in magazines with the goal of reaching as many people as possible. She is all about cutting through the sea of wellness misinformation with common sense and scientific data.
Reviewed by the Healthylife Advisory Board July 2021.
This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.