A healthy approach to takeout!

A healthy approach to takeout!

Takeout can be a delicious and convenient way to feed yourself and/ or your family after a busy day but of course, as we know, restaurant food can often be more indulgent than something we would prepare at home.

But, have no fear, you can absolutely enjoy takeout meals and still stay on track with your weight loss or wellness goals!

Here are some tips for ordering takeout while staying on track!


Know the menu

Take a long look at the menu and see all of the options available to you, pay attention to preparation method (baked, fried, etc.) and any sauces that may be used in the item’s preparation. If sweet or fatty sauces are used, ask for these sauces on the side so you have more control over how much is used.


Upgrade it with Vegetables

Takeout does not mean you have to skip the veggies. You can always add vegetables to your order if the restaurant offers vegetable-based dishes and/or double up your veggies on fast food if the fast-food chains allow you to customize your order. A great example of an easy to integrate veggies would be enjoying one slice of pizza with a side salad vs two slices of pizza.


Order Items Prepared with Less Oil

When you can, choose dishes that are either baked, grilled, pan-fried, steamed, boiled, or roasted. Since less oil is used fewer calories will likely be consumed versus deep-fried meals.


Portion Sizes

Be mindful of the portion sizes. The portions served are usually much larger than what you would serve yourself if you were preparing at home, put aside the rest for leftovers or share with someone else!


Enjoy it in Moderation!

In a perfect world we’d all order grilled lean proteins and veggies made with minimal fats or seasoning added, but let’s face it, food is arguably one of the most enjoyable parts of being a human being! Practice mindfulness and portion control (discussed above) so that you can enjoy the occasional chinese food meals, pizza or chicken wings! By enjoying reasonable portions you can indulge in your favorite foods without going overboard on your calorie intake for the day.


Maryann Walsh, MFN, RD, CDE
Registered Dietitian/ Consultant