Healthy Takeout Made Easy: What to Order for Better Nutrition
Ordering takeout does not have to derail your health goals. With a few simple strategies, you can enjoy your favorite restaurant meals while still making balanced, mindful choices.
By Erin Alexander, RD, Registered Dietitian, Virtua Nutrition & Diabetes Care
For many people, takeout is part of real life. Busy schedules, long days, or Friday pizza traditions, cooking isn’t always in the cards. The good news is that ordering out does not mean giving up on your health goals.
With a little planning and intentional ordering, you can enjoy takeout while still supporting your weight management or overall wellness journey.
How to build a healthier takeout order
When ordering takeout, small choices can make a big difference. Focus on how your food is prepared and what is on your plate.
Here are three tips to guide your order:
- Choose baked or grilled instead of fried. These cooking methods use less oil and often contain fewer calories and less fat.
- Always include a source of fiber on your plate. This could be:
- A side salad
- A vegetable dish
- A fruit cup
- Ask for sauces and dressings on the side. Instead of having them poured over your food, dip lightly as you go so you stay in control of how much you use.
Fiber helps you feel fuller for longer, which can prevent overeating later in the meal.
Why starting with fiber matters
One simple habit that makes a big difference is starting your meal with fiber. Begin with your salad, vegetables, or fruit before moving on to the rest of your plate.
This helps you feel more satisfied earlier and reduces the temptation to eat your entire portion during one sitting. You may even find it easier to save part of your meal for later.
How to enjoy indulgences without going overboard
Healthy eating does not have to mean giving up the foods you love. If you know you want something specific, like French fries, plan around it instead of trying to avoid it completely.
For example, instead of ordering a sandwich with fries, you might choose a salad with protein and enjoy a smaller portion of fries on the side. This allows you to indulge while still staying balanced.
The key is being intentional about what you want most and making the rest of your meal support that choice.
Planning ahead makes a difference
Looking at menus and nutrition information before you order can help you avoid impulsive decisions. When you already know what you want, you are more likely to stick with a healthier option.
If you know you have takeout planned later in the day, try to build your other meals around it. Choose lighter, nutritious options for breakfast and lunch, and aim for balanced snacks so you feel prepared rather than overly hungry when it is time to order.
Virtua supports healthy choices that fit your life
If you want support making more balanced food choices while working toward your health or weight goals, schedule an appointment with a Virtua registered dietitian or Complete Weight Management team to create a plan that works for your lifestyle.
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