Ordering Healthy Takeout and Delivery

Ordering healthy takeout or delivery is possible with a few mindful choices. Here are some strategies to help you make healthier selections:

1. Choose Grilled or Baked Options: Look for dishes that are grilled, baked, broiled, or roasted instead of fried. These cooking methods generally use less oil and are lower in unhealthy fats.
2. Opt for Lean Proteins: Select meals with lean protein sources such as grilled chicken, fish, tofu, beans, or legumes. They’re generally lower in saturated fats.
3. Select Whole Grains: When available, choose dishes that include whole grains like brown rice, quinoa, whole grain pasta, or whole wheat bread for added fiber and nutrients.
4. Load Up on Vegetables: Choose meals that are packed with veggies or add extra vegetables to your dish. They provide essential vitamins, minerals, and fiber.
5. Request Sauces on the Side: Ask for sauces, dressings, or condiments on the side. This gives you control over how much you use, reducing unnecessary calories and sodium intake.
6. Portion Control: Be mindful of portion sizes. Consider sharing a meal, setting aside part of the meal for later, or ordering smaller portions to avoid overeating.
7. Customize Your Order: Many restaurants allow customization. Request modifications like less oil, no added salt, or extra vegetables to tailor the meal to your preferences.
8. Avoid Extras: Skip high-calorie extras like fried appetizers, breaded sides, or desserts, as these add unnecessary calories and unhealthy fats.
9. Check for Nutritional Information: Some restaurants provide nutritional information online or in-store. Take advantage of this information to make informed choices.
10. Hydrate Smartly: Opt for water, unsweetened tea, or other low-calorie beverages instead of sugary sodas or drinks that add extra calories.
11. Mindful Eating: Eat slowly, savor your meal, and listen to your body’s hunger cues. This can help prevent overeating and promote a sense of satisfaction.
12. Choose Healthier Cuisines: Some cuisines tend to offer healthier options. For instance, Mediterranean, Japanese, or Vietnamese cuisines often have lighter, healthier choices.

Remember, moderation is key, and making small adjustments to your choices can help you enjoy takeout or delivery while staying mindful of your health goals.