Tips for Smarter Takeout

By Lizzie Streit, MS, RDN, LD 

For those who eat meals at home on most days, ordering takeout can be a welcome respite and a fun activity. And in the current world of social distancing, you may find that you’re ordering takeout more often than usual.  

A carry-out meal from your favorite restaurant will no doubt be delicious, but some dishes may be high in calories and loaded with unhealthy ingredients. To place a healthier takeout order, follow these tips. 

1 – Choose a lean protein. 

When picking a dish to order, be sure to look for one that has a source of protein to keep you satisfied after you finish eating. Instead of choosing a hefty steak or fried chicken, opt for a leaner protein like grilled or baked chicken, seafood, legumes, or a house-made veggie and bean burger. 

2 – Bulk it up with veggies. 

Most entrées offer a choice of side that may include some vegetable options. In place of fries or chips, see if you can order steamed broccoli or a side salad instead. If that’s not an option, choose a full salad from the menu that you can divide into two portions: one as a side for your meal and the other for lunch the next day.  

3 – Split an entrée. 

Some restaurants provide huge portions for main dishes. To prevent overeating or wasting food in those instances, ask your spouse, family member, or friend if they want to split a dish with you. Plus, if you want to avoid any germ sharing in the time of COVID-19, most restaurants will divide an entrée in half and package the portions in separate containers if you ask. 

4 – Go for whole grains. 

Ordering a grain-heavy cuisine like Mexican or Italian? For a healthier Mexican option, ask for brown rice in your burrito or scan the menu for a grain bowl that you can bulk up with veggies and lean protein. When placing an order at an Italian restaurant, see if they have whole wheat options for pasta dishes. If the restaurant typically provides bread with meals, ask them to omit it and order a side of extra veggies instead. 

5 – Skip the fried foods. 

While fried foods can be tempting and delicious, they’re often loaded with calories, unhealthy fats, and salt, and can leave you feeling sluggish after eating. When making your meal selection, avoid dishes that are described as “fried,” “battered,” or “crispy.” Choose grilled or baked protein options and whole grains or veggies as a side. 

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