You can order a healthier takeout meal by choosing grilled, baked, steamed or stir-fried dishes over deep-fried ones, asking for sauces and dressings on the side, adding a vegetable side, picking smaller portions or sharing, and drinking water instead of soft drinks. Takeaway meals are often high in salt, so the World Health Organization limit of 5 g of salt a day is easy to pass in one meal. Most people don’t need to give up takeout, just order a little differently.
8 rules for healthier takeout
- Choose the cooking method: grilled, baked, roasted, steamed or stir-fried over battered, breaded or deep-fried.
- Look for vegetables: order a vegetable side or salad, or a dish built around vegetables.
- Ask for sauces on the side, so you control how much you use.
- Go easy on extras: cheese, mayonnaise, cream sauces and extra fries add up quickly.
- Watch portion sizes. Choose a regular or small size, share a dish, or save half for tomorrow.
- Pick water or unsweetened drinks. A can of soda can contain up to 40 g of free sugars, according to the WHO.
- Choose whole grains where offered: brown rice, whole wheat wraps or bases.
- Check menu nutrition information if it’s available. Many chains publish calories and sometimes salt.
Better choices by cuisine
| Cuisine | Better choices | Have less often |
|---|---|---|
| Indian | Tandoori chicken or fish, dal, chana masala, vegetable curries, plain rice, chapati | Creamy kormas, pakoras, samosas, naan with butter, pilau rice in large portions |
| Chinese | Steamed dishes, stir-fries with vegetables, boiled rice, steamed dumplings | Sweet and sour dishes in batter, egg-fried rice, spring rolls, prawn crackers |
| Thai | Tom yum soup, stir-fries, steamed fish, salads such as som tam | Deep-fried starters, very rich coconut curries in large portions |
| Pizza | Thin crust, vegetable toppings, half-and-half with a side salad | Stuffed crust, extra cheese, processed meat toppings, garlic bread |
| Burger | Grilled chicken or a single patty, salad, small fries or a side salad | Double patties, bacon and cheese, large fries, milkshakes |
| Japanese | Sashimi, edamame, miso soup, simple maki rolls | Tempura, rolls with mayonnaise sauces |
| Mexican | Burrito bowls with beans and vegetables, grilled fillings, salsa | Large flour tortillas with extra cheese and sour cream, nachos |
| Middle Eastern | Grilled kebabs with salad, hummus, tabbouleh, falafel wraps with salad | Large doner portions with extra sauce and fries |
Why salt is the hidden problem
Takeaway food is often salty, from sauces, stocks, cured meats, cheese and seasonings. The WHO salt fact sheet notes that processed and prepared foods are a major source of sodium, and that most adults already eat about 11 g of salt a day, more than double the recommended limit. Ways to cut back:
- Ask for sauces on the side.
- Skip extra soy sauce, salt or seasoning packets.
- Choose plain rice over fried rice.
- Balance a salty takeout meal with lower-salt meals at home the rest of the day.
Building a balanced takeout meal
Use the same idea as a home-cooked plate: roughly half vegetables, a quarter protein and a quarter starchy food. Our guide to building a balanced meal explains it in more detail. In practice:
- Curry night: a tandoori or vegetable curry, a dal, plain rice and a side of vegetables or salad.
- Chinese: a chicken or tofu stir-fry with vegetables, steamed rice, and an extra side of steamed greens.
- Pizza: two slices of a thin-crust vegetable pizza with a big side salad.
Eating healthier on the go
- Sandwich shops: whole grain bread, lean fillings such as chicken, tuna, egg or hummus, plenty of salad, and less mayonnaise.
- Supermarket meal deals: a protein-rich salad or wrap, a piece of fruit and water.
- Coffee shops: a plain latte or tea with a piece of fruit or yogurt instead of a pastry.
Cooking a takeout-style meal at home
Making your own version is often quicker than delivery and easy to control. Our vegetable fried rice, vegetable stir-fry noodles and chickpea curry take 20 to 35 minutes and use everyday ingredients.
Food safety for leftovers
If you save half your takeout for tomorrow, refrigerate it within 2 hours and eat it within 3 to 4 days, as the USDA advises. Rice needs extra care: Food Standards Scotland advises keeping cooked rice in the fridge and eating it within 24 hours.
Smart swaps at a glance
| Instead of | Try |
|---|---|
| Battered fish and chips | Grilled fish with a smaller portion of chips and peas |
| Egg-fried rice | Plain boiled or steamed rice |
| Creamy korma | Tandoori chicken with dal |
| Large pepperoni pizza | Thin-crust vegetable pizza with a salad |
| Double burger and large fries | Single burger with salad or small fries |
| Soft drink | Water or a zero-sugar drink |
Common questions
Is takeout bad for you?
Not in itself. An occasional takeout meal fits a healthy diet. The issue is frequency and choices: large, fried, salty meals several times a week add up.
What’s the healthiest takeout option?
There’s no single answer, but grilled or steamed protein with vegetables and plain rice or a whole grain is a good choice in most cuisines.
How often is it okay to eat takeout?
There’s no strict rule. If takeout is a weekly treat, enjoy it. If it’s several times a week, the swaps above make a bigger difference, and cooking a few quick meals at home helps too.
Are takeout salads always healthy?
Not always. Creamy dressings, croutons, bacon, fried toppings and lots of cheese can make a salad as high in calories and salt as a burger. Ask for the dressing on the side, choose grilled toppings, and look for beans, eggs, fish or chicken for protein.
What if I’m on a low-salt diet?
Ask whether dishes can be made with less salt or without added soy sauce or stock, and choose plainer options such as grilled meat or fish, plain rice and vegetables. If your doctor has told you to limit salt, keep takeout for occasional meals.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
