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...


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.


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


A very popular choice not only for taste but also