What are the healthier takeaway options?
Takeaways are a normal and enjoyable part of life. Rather than focusing on cutting them out entirely, it can be helpful to explore ways to include takeaways in a balanced, satisfying way. We provide some simple tips to make takeaway meals healthier without guilt or restriction
Let’s take the guilt out of takeaway meals.
“Like with most things, context matters. No one single food or meal is going to make you unhealthy! It depends on how often you are eating these foods, what else you have eaten across the day, week or month, and how active you are. If we focus on the bigger picture, honour our body’s needs and eating mindfully and intuitively, there is room for all foods to be included. Healthy eating isn’t perfect - it is flexible and has room for all foods; burgers included!”
Quick takeaway tips
Add extra vegetables where you can
Choose grilled, baked, or stir-fried options
Enjoy mindfully, without guilt
Focus on the bigger picture, rather than a single meal
Is it ok to eat takeaways?
YES! Takeaways can absolutely fit into a balanced lifestyle. Here’s how to enjoy them mindfully, without guilt.
When it comes to healthy eating, it is important to tune into what your body really wants and needs. Sometimes that may be a hearty salad that you find the most satisfying and enjoyable, and at other times it might be a burger.
We also need to account for the social element of food too - summer in New Zealand simply wouldn’t feel like summer if you didn’t have fish & chips at the beach with your family and friends!
The key with eating any food or meal is to eat mindfully and intuitively - take time to eat slowly, away from distractions and to listen to your body.
Turn off devices and try to eat at a table, rather than on the run or in your car.
Focus on your body’s hunger and fullness cues and tune into how the food is really making you feel. Are you feeling sluggish after your meal, or energised? Are you feeling satisifed, or did that meal not ‘hit the spot’?
How often is it healthy to eat takeaways or fast food?
Takeaway and fast foods are often high in saturated and trans-fat, sodium, sugar and energy, and contain little in the way of colourful vegetables and health-promoting nutrients.
Therefore, eating these foods regularly is often linked to poor health outcomes, such as an increased risk of heart disease or Type 2 Diabetes.
For these reasons, health experts recommend that we all cut back on eating takeaway foods to support our overall health and wellbeing. However, that does not mean that we need to cut out these foods altogether.
While health authorities recommend that we reduce these foods and aim to have takeaways no more than once per week, we acknowledge this may not always be possible for everyone, depending on your unique situation.
In these instances, it is often helpful to look for the healthier fast food and takeaway options.
Concerned about how you can include takeaways while also navigating a health condition?
Healthier takeaway options you can choose:
Salads
Lots of colourful non-starchy vegetables with some protein (legumes, salmon, nuts/seeds, egg, poultry or lean meats) and/or whole grains (eg quinoa or buckwheat) to help you feel fuller for longer.
Stir-fry
Stir-fried legumes, fish, seafood, chicken or lean meat with lots of colourful non-starchy vegetables, rather than sweet n sour pork or other deep-fried dishes, such as wontons.
Filled pita, wrap or Turkish kebab
Filled with lots of salad, some falafel, chicken or lean meat and a little hummus or yoghurt dressing
Indian dishes
Vegetable or yoghurt-based dishes, over creamy. Watch out for filled naan bread (e.g. garlic) and ghee, cream or butter-based sauces
Japanese, including sushi
Traditionally, most Japanese dishes are a healthy choice. Opt for brown rice (if available) with plenty of vegetables. Oily fish, such as salmon and mackerel, sashimi or sushi, provide omega-3, which helps support healthy brains and hearts. Fried dishes, such as tempura and katsu, will be higher in energy. Also watch for sodium, as soy sauce packs a punch!
Sandwich or filled roll
Lots of salad on wholegrain bread. Remember to hold the butter and instead opt for healthy fats, such as avocado, mayo, hummus, or nut butters.
Burgers
Wholegrain bun with lots of salad. Remember, cheese, extra patties, and sauces will often add extra energy, saturated fat, sodium and/or sugar.
Fish n Chips
Crumbed/grilled fish, instead of battered fish. Opt for 1/2 or 1/4 portion of chips or share with someone else. Hold adding any additional salt.
Pizza
Thin-crust pizza with lots of vegetables and minimal cheese. Watch out for extra cheese, stuffed crusts and meat-lovers varieties.
Fries vs chips
Chunky cut fries or wedges rather than shoestring or crinkle-cut - and watch the salt. Alternatively, opt for a baked potato instead.
Dietitian-approved tips to make takeaway meals healthier
Add lots of salad and vegetables to your meal at home – aim to fill 1/2 your plate.
The more colourful the better – make sure you have a rainbow of colours in your meal, and not just all brown and white
Choose foods which will fill you up - such as those which contain some fibre (fruit, vegetables, wholegrains) and protein (legumes, seafood, eggs, chicken, lean meat or dairy)
Tune into your body’s hunger and fullness cues – Remember, you don’t have to eat all the food that is served up, if you are feeling full.
Pay attention to your sauces and dressings – these can add extra saturated fat, sugar, salt and energy to your meal. When using dressings, choose ones based on healthy fats, such as extra virgin olive oil.
Choose from the ‘healthy choice’ menu, if there is one available.
Don’t be afraid to ask for something to be added or removed e.g. switching fries for a baked potato or requesting salad.
Experiment making your own healthy ‘take-away’ style meals at home – a grilled, lean meat patty on a wholegrain bun with lots of salad, is not only much tastier but also healthier than what you may get at many fast-food chains. It can also take you less time to prepare than heading out to pick up takeaways too! You could also try picking up a bag of salad and a roast chicken or hot smoked salmon from the supermarket, for an instant ready meal, when you get home.
Remember, takeaways should be savoured and enjoyed - without guilt or judgement!
Find out more about how to savour every mouthful in our blog about Mindful Eating.
Still wondering what a healthier choice is?
If you feel confused about what’s right for your body, we can help you discover a balanced, enjoyable approach to eating that fits your lifestyle.