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Healthy Takeaway Options

Updated: Jul 27, 2021

In 2015, the average Australian family spent $86-113 of their food budget on fast food and/or takeaway foods per week.


Takeaway foods are often larger servings, packed with high amounts of saturated fat, sugar and salt, are quickly digested meaning we can feel hungry afterwards and they do not provide the fibre, vitamins and minerals our bodies need to function. They can also increase our risk of chronic disease. Although takeaway is quick and easy, it is also costly.


Read on to learn more about healthier takeaway alternatives...

Japanese


One of the healthier options, however, be mindful of rice portions. Sushi and sashimi are both low in fat and kilojoules and are generally well portioned. Choose seaweed salad, brown rice, salmon, tuna and vegetables as sides.


Opt for reduced salt soy sauce. Reduce the amount of ‘tempura’ foods, as these are battered, deep fried and high in saturated fats.

Chinese

A very popular choice not only for taste but also because it generally provides leftovers for the next day. Steamed meals are healthier than fried or deep-fried choices. For example, a steamed whole fish, 1 cup cooked steamed rice and bok choy or pak choi (Chinese cabbage) is a nutritionally balanced meal.


Steamed dumplings, soups and stir-fries with plenty of vegetables, chicken, beef or prawns is a healthy option. For example, noodle or vegetable-based soups (eg. Chow mein, chop suey) and steamed buns or wontons. Dishes to minimise include deep fried spring rolls or prawn crackers and dishes covered in sweet, rich sauces, which are often high in fat, sugar and salt

Thai

A very popular choice not only for taste but also because it generally provides leftovers for the next day. Steamed meals are healthier than fried or deep-fried choices. For example, a steamed whole fish, 1 cup cooked steamed rice and bok choy or pak choi (Chinese cabbage) is a nutritionally balanced meal.


Steamed dumplings, soups and stir-fries with plenty of vegetables, chicken, beef or prawns is a healthy option. For example, noodle or vegetable-based soups (eg. Chow mein, chop suey) and steamed buns or wontons. Dishes to minimise include deep fried spring rolls or prawn crackers and dishes covered in sweet, rich sauces, which are often high in fat, sugar and salt.

Mexican

Slowly becoming a more common choice among families. Here are some ways to stay healthy with Mexican cuisine. Mexican bowls, includes the meat and salad but without the tortilla, thereby reducing the carbohydrate content. For vegetarian bowls, swap meat for beans/legumes, the alternative protein source or reduce/remove the rice in a tortilla to lower the carbohydrate content. Choose soft tacos over hard tacos and be sure to pile in the salad and beans.

Italian

A very carbohydrate dense cuisine, however also a very popular option for many. The important point is to be smart with your choices and mindful of your portions. Choose tomato-based sauces over creamy-based ones (eg. Marinara, Napolitano, Bolognaise) or a minestrone soup. When ordering pizza, ask for a thin crust, tomato-based sauce, chicken or seafood plus plenty of vegetables. Swap garlic bread for a side salad or grilled/roasted vegetables.

Indian

A very carbohydrate dense cuisine, however also a very popular option for many. The important point is to be smart with your choices and mindful of your portions. Choose tomato-based sauces over creamy-based ones (eg. Marinara, Napolitano, Bolognaise) or a minestrone soup. When ordering pizza, ask for a thin crust, tomato-based sauce, chicken or seafood plus plenty of vegetables. Swap garlic bread for a side salad or grilled/roasted vegetables.

Australian

A mix of protein, carbohydrates and vegetables in the form of burgers, pies and fish & chips. Choose lean cuts of meat, either barbecued or grilled meats, skinless chicken, grilled fish paired with a fresh salad or steamed vegetables. Try a bun-less burger to lower the carbohydrate content and overall calories. Limit meal deals with added chips and sugared soft drinks, consider a side salad, corn cob, fruit, yoghurt or water.

If fish and chips is a family favourite, opt for grilled fish over battered, and select a green salad with the dressing on the side instead of the chips.


Well there you have it!


Eating healthy is more than just salads and green smoothies.

Attached below are a few quick, easy and healthy homemade takeaway options:

You should now be that little bit more informed as to some healthier options when eating out or ordering in. One point to remember is that takeaway is an ‘extra’ food, therefore should only be consumed in moderation or as a treat. Should you get stuck this post will help you make a healthy choice!


If you would like to know about healthy options for you and your family book an appointment with Perth Dietitian at WA Health Group by calling us on 08 6162 2616 or book online.

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