When it comes to healthy living, takeaway food should be as non-frequent an event as possible. Home cooked meals are definitely the best option. If you eat takeaway food once or twice a week, do not stress – your body can handle it and you can make choices that are relatively healthy.
Below are some tips for what to choose and what to avoid:
Modern Australian
Good options include:
Lean protein (grilled, steamed, barbequed), with a side of green vegetables/green salad. Optional – Small serving of starch: brown rice, quinoa, sweet potato on the side.
Avoid:
Fried foods and creamy dressings. Ask for salad dressings on the side.
Japanese
Good options include:
Miso soup, edamame beans (occasionally – limit intake of soy products) + slices of sashimi (white fish is best) + 1 x sushi roll with rice + fish/chicken (brown rice where possible!)
I recommend sushi to be eaten no more than 2-3x/week due to high levels of mercury.
Or sashimi salad (with seaweed and avocado)
Or chicken/beef teriyaki with Asian vegetables – sauce on the side (use sparingly)
Avoid:
Tempura dishes, mayo and heavy sauces
Chinese
Good options include:
Lean protein (chicken/seafood) stir-fry with colorful vegetables (steamed or grilled), Soup with rice noodles and protein (rice noodles are gluten free)
Avoid:
Dumplings, spring rolls, fried meats. Request food to be cooked in less oil.
Italian
Good options include:
Grilled chicken breast/veal/steak with steamed or grilled veggies (broccoli, cauliflower, green beans) + Italian green salad.
If you are a pizza lover: Choose thin crusted base (gluten free if you can) and ask them to make it without cheese or less cheese if that is not possible. Add lots of vegetable toppings e.g. tomato, mushrooms, capsicum, onion etc.
Avoid:
Creamy pasta dishes, processed meat toppings + thick bases with heavy amounts of cheese.
Thai
Good options include:
Lean protein (fish, chicken, beef) with vegetables such as bok choy and Chinese broccoli – incredibly nutritious.
Steamed fish with ginger and Asian vegetables
When it comes to stir-fries – look for the ones made with lime, lemongrass, ginger, basil, chili and garlic. If possible, ask for the sauce on the side to use sparingly.
Choose from the soups/salad list. I love Tom Yum soup , Papaya salad with lean protein or a Thai beef salad.
Avoid:
Spring rolls, chicken wings, money bags, satay sauce.
Indian
Good options include:
Chicken Tikka/ Tandoori chicken (oven baked or grilled are going to be your best options) with a side of vegetables. Option to include small portion of brown jasmine or basmati rice.
Roti is a better choice than Naan bread.
Avoid:
Creamy curries, fried foods and gravies. Request the food to be cooked in less oil.
Vietnamese
Good options include:
Vermicelli salad with beef/chicken
Soup with rice noodles and chicken/beef
Rice paper rolls
Vietnamese style salad.
Avoid:
Fried foods, creamy sauces.
Fish and Chips
Good options include:
Grilled fish with grilled/steamed veg and a green salad
Avoid:
Fried Fish, tempura dishes, hot chips.
See more tips here
One small health change a week can make a huge difference to the body, so treat every day as a chance to make a small change.
Love,
Jess