Whenever possible, we definitely advocate noshing on real home-cooked food.
But, we’re realistic too. Sometimes life gets in the way and if you’re short on time, exhausted from a long week at work or simply have a hankering for Thai – takeaway can be a saviour.
Rest assured, we eat takeaway food too! However, we’ve also mastered the art of deciphering those oh-so-tempting menu offerings and know the key is to choose veggies over greasy meats and stodgy carbs. Trust us, there are heaps of healthy options – you just need to know where to look.
1. Mexican: It’s “nacho” bad.
Eat: Before you tuck into a bowl of crunchy nachos, scan the menu for more nutrient-dense choices. Try carne asada (grilled beef), pulled pork or chile relleno (stuffed roasted capsicum).
If you’re really craving a taco or burrito, go for one made with spicy meats (or beans if you’re vegetarian), guacamole and a little full-fat cheese or sour cream. Wrap it in a soft-shell corn tortilla which is healthier than one made of refined white flour (or go for a naked burrito bowl!). Or build-your-own fajitas, so you can pile on as many veggies as you can!
Avoid: Pass on packaged salsa sauces! Many of them are full of sugar.
2. In the mood for Indian.
Eat: Spices add flavour without hidden sugar. And we love that ghee is the preferred cooking fat in Indian cuisine.
For a healthy Indian feast fit for Bollywood royalty, start with yoghurt raita and naan bread, then go for tandoori chicken or aloo gobi, a potato and cauliflower curry that contains both turmeric and coconut milk.
Avoid: Many Indian chutneys are made with fruits like mango and can be surprisingly high in sugar!
3. Time for Thai.
Eat: Stick to simple stir fries, like chicken and cashew nut, with sauce on the side so you can control how much is added. Or opt for fresh rice paper rolls. They’re just as tasty as fried spring rolls and they’re not dripping in vegetable oil.
Avoid: Lots of Thai food is notoriously high in sugar. From chilli jam stir-fries to curries and satay sauces made with sweetened coconut milk or cream it can be difficult to tell how much has been added to your meal. If in doubt, ask before you order.
4. Get me to the Greek.
Eat: Start with avgolemono, a lemony chicken soup thickened with eggs. Or a Greek salad dressed with some quality olive oil (just be careful with vinaigrettes, as those can be sugary!).
Lamb or grilled octopus are both nutritious and satisfying options for a main. Vegetarians should try dolmades – wrapped vine leaves stuffed with rice. Yum!
Grabbing Greek takeaway on the run? Grilled meats like souvlaki are a great source of protein. Wrap them in wholemeal pita bread with lots of vegetables and a little Greek yoghurt for a complete meal.
Avoid: That sneaky slice of baklava. Like we really need to explain why!
5. Vietnamese with ease.
Eat: Make phở your first choice. This bone-broth-based soup is packed with health benefits. It’s also so full of fresh flavours (chopped lemongrass, garlic and ginger) that you won’t even miss the sweetness. Vegetarian rice paper rolls are also good options. Just hold the dipping sauce.
Avoid: A salad may sound healthier, but if it’s made with mango and dressed with a sweet-chilli sauce you might find more than two and a half teaspoons of added sugar sneaking into your meal. Also, while Sriracha may be trendy, sugar is the second ingredient!
6. Healthy Chinese: Wok on in!
Eat: Ordering healthy takeaway Chinese can be challenging. That’s because most dishes are deep-fried in vegetable oil and cooked in sweet sauces.
Your best bet is to start with a savoury broth-based soup. For mains, order plain stir-fried meat or seafood with lots of steamed vegetables like broccoli or bok choy. Serve with a small side of your favourite rice dish.
Avoid: Skip sticky sauces. From honey chicken and plum sauce, to less obvious offenders (like beef in black bean or oyster sauce), this cuisine is full of sneaky sugars.
7. Turning Japanese.
Eat: Japanese food is full of good options. Pick miso soup, salad, sashimi or almost any grilled meat like chicken, beef or fish yakitori for an authentic meal that’s also sugar-free.
Avoid: Sushi rolls, seaweed salad, teriyaki anything and Japanese mayonnaise – all feature hidden sugar.
We originally published this article in May 2016. We updated it in June 2017.
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