At the end of a hectic day, a takeaway meal can be a lifesaver, but many options are high in fat, salt and come in huge portions.
Dietitian Valentina Duong says most of us know that if something is deep fried or covered in creamy sauce, we’re heading into less healthy territory.
“It doesn’t mean you should never eat them, but if you do, have them as an occasional treat and limit your portion size,” she says.
A good rule of thumb for any meal is to have a balanced plate: half vegetables, a quarter lean protein and a quarter carbohydrates.
Choose proteins like grilled, baked or stir-fried chicken, seafood, tofu or lean red meat, and steer away from processed meats like ham, bacon or sausage.
The main problems with food like rice, pasta and noodles is we tend to eat too much of them at once.
“And no matter what type of takeaway you’re ordering, look out for dishes with lots of vegetables, or choose a salad or vegetables on the side,” Duong says.
“Research shows people consume fewer kilojoules if they eat soup and/or salad at the beginning of a meal. You fill up on things that are less energy dense.”
Carbs were never the enemy
Steamed white rice is a beloved part of many diets, but Duong says some people have come to believe it’s unhealthy because carbs are seen as a no-no.
“Carbohydrates are an important part of every diet, and simple carbs like white rice can be healthy.
“The main problems with food like rice, pasta and noodles is we tend to eat too much of them at once and they don’t keep us feeling full.
“A healthy portion of rice, noodles or pasta would be about one cup – or what would fit in a small rice bowl at a restaurant.
“And if you’re having rice as a side dish, always choose steamed over fried.”
Duong says popular takeaway dishes may not be representative of a cuisine.
“Some have been adapted to a western palate, with large portions of meat, fewer vegetables, lots of deep frying, and overly sweet or creamy sauces,” she says.
“So get outside your comfort zone and try a food or a flavour you haven’t tried before, whether that’s a new dish, a new cuisine or a more traditional style of a cuisine you think you already know.”
A quick guide to your favourites
Like cakes and biscuits, some of the following dishes fall into the category of ‘sometimes foods’, while others would be great to eat multiple times a week.
THAI
Enjoy occasionally: Pad Thai, which comes in large serves and is mostly noodles and meat; red and green curries, with their coconut cream-based sauces that are high in saturated fat.
Better choices: Green papaya salad, tom yum soup, wok-tossed dishes with vegetables and light sauces.
Top tips: Skip the spring rolls and prawn crackers at entree and order a satay or two instead for extra protein.
WESTERNISED CHINESE
Enjoy occasionally: Honey prawns, lemon chicken, sweet and sour pork, fried dumplings.
Better choices: Steamed dumplings, garlicky greens, yum cha (so long as you don’t order one of everything).
Top tip: Try traditional Chinese food instead to discover a new array of amazing flavours.
VIETNAMESE
Enjoy occasionally: Com bowls, which are mostly rice and meat.
Better choices: Goi ga (salad with shredded chicken), banh mi (a crunchy roll with meat and salad), pho (rice noodle soup), rice paper rolls with shredded chicken.
Top tips: When ordering banh mi, choose grilled meat or tofu rather than processed meat.
ITALIAN
Enjoy occasionally: Stuffed-crust pizza, meatlovers’ pizza, lasagne, pasta with creamy sauces, garlic bread.
Better choices: Thin-crust pizza with vegetarian or Margherita toppings, entrée-sized pasta with red sauce and a side salad.
Top tips: Skip the processed meat on your pizza – and aim for two to three slices.
THE CHIP SHOP
Enjoy occasionally: Burgers with multiple patties and lots of cheese, schnitzel, deep-fried or crumbed fish, chips, onion rings, creamy salads like seafood or potato.
Better choices: Grilled chicken or beef burgers with extra salad, grilled fish or seafood with garden salad or tabouleh.
Top tips: Skip the chips. Remember, there isn’t a ‘healthy’ chip – normal potato chips, wedges and sweet potato chips are all deep fried and energy dense. You might be surprised to learn that BBQ chicken, even with the skin on, is a better choice than anything deep fried; avoid the wings, though, as they’re just skin and fat.
INDIAN
Enjoy occasionally: Butter chicken, chicken korma, samosas.
Better choices: Tandoori chicken, beef vindaloo, Goan fish curry, dishes with chickpeas or lentils, and vegetables like okra, eggplant and cauliflower.
Top tips: Have one type of carbohydrate – a small roti, naan or chapati or a cup of steamed rice.
LEBANESE
Enjoy occasionally: Doner kebab with the lot, snack pack (kebab meat and chips).
Better choices: Grilled kebabs with tabouleh, tzatziki and a small serve of rice.
Top tip: If you’re craving a kebab, choose felafel or grilled chicken – chicken or beef from the big vertical spit often has extra fat between the layers to hold it together and keep it moist while cooking.
JAPANESE
Enjoy occasionally: Tempura, California rolls, ramen.
Better choices: Sashimi, nigiri sushi, teriyaki beef or chicken, edamame beans, miso soup.
Top tips: Sushi is a healthy choice, but avoid anything with mayonnaise or deep-fried protein. If you’re having noodles, try low-GI udon instead of high-GI ramen.
MEXICAN
Enjoy occasionally: Nachos, burritos, sour cream, extra cheese.
Better choices: One or two tortillas or tacos with lean meat, seafood or beans.
Top tips: Avocado is a healthy fat and a great source of fibre, but go easy on the guacamole – one serving is a quarter of an avocado.
Valentina Duong is an accredited dietitian at
