Navigating the world of takeout can be a minefield when you’re watching your calorie intake. The convenience of ordering in often clashes with the desire to maintain a healthy lifestyle. But fear not! There are plenty of delicious and satisfying takeout options that won’t derail your diet. This guide will help you identify the lowest-calorie choices across various cuisines, empowering you to make informed decisions and enjoy your takeout guilt-free.
Understanding Calories and Takeout
Before we dive into specific dishes, let’s briefly discuss the importance of understanding calories and how they relate to takeout. Calories are units of energy that fuel our bodies. When we consume more calories than we burn, our bodies store the excess as fat, leading to weight gain. Many takeout meals are calorie-dense due to large portion sizes, high amounts of fats, and added sugars. Being aware of these factors allows you to make smarter choices.
Portion control is a crucial element. Restaurant portions are often significantly larger than what we would typically prepare at home. Cooking methods also play a vital role. Fried foods, for example, are significantly higher in calories than steamed or grilled alternatives. Finally, hidden ingredients such as sauces, dressings, and toppings can dramatically increase the calorie count of a meal.
Navigating Different Cuisines for Low-Calorie Options
Every cuisine offers a spectrum of choices, from the incredibly indulgent to the surprisingly healthy. Understanding the common ingredients and preparation methods within each cuisine will allow you to identify lower-calorie options more effectively.
Asian Cuisine
Asian cuisine is incredibly diverse, encompassing everything from Chinese and Japanese to Thai and Vietnamese. Some choices can be high in sodium and fat, but plenty of healthy options exist.
Japanese Cuisine
Japanese cuisine is often praised for its health benefits, and it offers several low-calorie takeout options. Sushi, especially nigiri and sashimi, is a great choice. These options consist primarily of rice and fish, providing a good source of protein and omega-3 fatty acids. Be mindful of sauces like mayonnaise-based spicy mayo, which can significantly increase the calorie count. Opt for soy sauce sparingly, as it’s high in sodium.
Miso soup is another excellent low-calorie choice. It’s flavorful, hydrating, and packed with probiotics. Edamame, steamed soybeans sprinkled with salt, is also a healthy and filling snack or appetizer. Grilled fish, such as salmon or tuna, is a lean protein source that can be a satisfying main course.
Chinese Cuisine
Chinese takeout can be tricky, but with careful selection, you can find lower-calorie options. Steamed dishes are your best bet. Look for dishes like steamed chicken and vegetables with sauce on the side. This allows you to control the amount of sauce you consume.
Soup-based dishes, such as egg drop soup or wonton soup, are generally lower in calories than fried options. Be wary of dishes like General Tso’s chicken or sweet and sour pork, which are typically deep-fried and coated in sugary sauces. Ask for brown rice instead of white rice for a fiber boost.
Thai Cuisine
Thai cuisine is known for its vibrant flavors and aromatic herbs and spices. However, many Thai dishes are made with coconut milk, which is high in fat. Opt for dishes that are broth-based or stir-fried with minimal oil.
Tom Yum soup is a flavorful and low-calorie option. It’s a hot and sour soup typically made with shrimp, lemongrass, and chili peppers. Green papaya salad (Som Tum) is another healthy choice, though be mindful of the amount of peanuts and dressing. Pad Thai can be high in calories due to the noodles and peanut sauce, so consider ordering it with less sauce or opting for a smaller portion. Curries can be tricky, but green curry tends to be slightly lower in calories than red or yellow curry.
Vietnamese Cuisine
Vietnamese cuisine often utilizes fresh herbs, vegetables, and lean proteins, making it a great choice for healthy takeout. Pho, a flavorful noodle soup, is a popular and relatively low-calorie option. Choose a leaner protein like chicken or tofu and load up on the vegetables.
Spring rolls, especially those made with shrimp or vegetables and wrapped in rice paper, are a healthy and refreshing appetizer. Avoid the fried spring rolls, which are significantly higher in calories. Bun cha, grilled pork with rice noodles and herbs, is another good choice.
Mediterranean Cuisine
Mediterranean cuisine is celebrated for its emphasis on fresh vegetables, lean proteins, and healthy fats. It’s often considered one of the healthiest cuisines in the world.
Greek Cuisine
Greek salads are a staple of Mediterranean cuisine and are a fantastic low-calorie option. Be sure to ask for the dressing on the side to control the amount of oil you consume. Grilled chicken or fish souvlaki is another healthy and delicious choice. These skewers of marinated meat are typically served with a side of vegetables or a small portion of rice.
Hummus, a dip made from chickpeas, tahini, and olive oil, is a nutritious and filling appetizer. Enjoy it with raw vegetables like carrots, cucumbers, and bell peppers. Avoid the pita bread, as it can add extra calories. Lemon chicken soup (Avgolemono) is a comforting and relatively low-calorie option.
Lebanese Cuisine
Lebanese cuisine shares many similarities with Greek cuisine, with an emphasis on fresh ingredients and healthy cooking methods. Tabouli, a salad made with parsley, mint, tomatoes, and bulgur wheat, is a refreshing and low-calorie option.
Falafel can be a good choice, but be mindful of the frying process. Opt for baked falafel if available. Shawarma, thinly sliced meat cooked on a vertical rotisserie, can be a lean protein source. Choose chicken or lamb shawarma and load up on the vegetables.
Indian Cuisine
Indian cuisine is known for its rich flavors and complex spice blends. However, many Indian dishes are cooked with ghee (clarified butter) or cream, making them high in calories and fat.
Tandoori Dishes
Tandoori dishes, cooked in a clay oven called a tandoor, are generally lower in calories than curries. Tandoori chicken or fish is a lean protein source that is packed with flavor. Seekh kebabs, grilled minced meat skewers, are another good option.
Vegetable Dishes
Vegetable-based curries can be healthy, but be mindful of the ingredients. Opt for dishes made with lentils (dal) or chickpeas (chana masala) as they are high in fiber and protein. Aloo gobi, a dish made with potatoes and cauliflower, can be a good choice, but be aware that potatoes are high in carbohydrates. Avoid creamy curries like butter chicken or palak paneer. Raita, a yogurt-based condiment, is a healthy and cooling addition to your meal.
Italian Cuisine
Italian cuisine can be both incredibly indulgent and surprisingly healthy. It’s all about making the right choices.
Pasta Dishes
Pasta can be a healthy part of your diet, but portion control is key. Choose whole wheat pasta over white pasta for added fiber. Opt for tomato-based sauces like marinara over creamy sauces like Alfredo. Pasta primavera, a dish with mixed vegetables, is a healthy and flavorful option.
Pizza
Pizza can be a calorie bomb, but you can make it healthier by choosing a thin crust, loading up on vegetables, and opting for leaner protein sources like grilled chicken or mushrooms. Avoid high-fat toppings like pepperoni and sausage. Consider ordering a smaller size or sharing a pizza with a friend.
Other Options
Minestrone soup, a vegetable-packed soup, is a hearty and low-calorie option. Grilled chicken or fish with a side of steamed vegetables is another healthy and satisfying choice.
Tips for Ordering Low-Calorie Takeout
Here are some general tips to keep in mind when ordering takeout to minimize your calorie intake:
- Ask for sauces and dressings on the side: This allows you to control the amount you consume.
- Choose grilled, baked, or steamed options over fried options: These cooking methods use less fat.
- Load up on vegetables: Vegetables are low in calories and high in fiber, helping you feel full and satisfied.
- Choose lean protein sources: Chicken, fish, tofu, and lentils are all good options.
- Be mindful of portion sizes: Restaurant portions are often larger than what you need. Consider splitting a dish with a friend or saving half for later.
- Read online menus carefully: Many restaurants now provide calorie information on their online menus.
- Don’t be afraid to customize your order: Ask for substitutions or modifications to make your meal healthier. For example, you can ask for brown rice instead of white rice or steamed vegetables instead of fries.
- Avoid sugary drinks: Opt for water, unsweetened tea, or sparkling water instead.
- Plan ahead: Knowing what you’re going to order before you get hungry can help you make healthier choices.
The Bottom Line
Eating healthy while enjoying the convenience of takeout is entirely possible. By understanding the calorie content of different dishes and cuisines and by following the tips outlined above, you can make informed choices that align with your health goals. Remember that moderation and mindful eating are key to maintaining a balanced and healthy lifestyle. So, go ahead and enjoy your next takeout meal, knowing that you’ve made a smart and informed decision.
What types of takeout generally have the fewest calories?
Generally, takeout options that emphasize lean protein, vegetables, and whole grains tend to be lower in calories. Consider dishes with grilled or baked protein sources like chicken, fish, or tofu. Steamed or stir-fried vegetables without heavy sauces can also contribute to a lower calorie meal. Look for dishes with brown rice or quinoa instead of white rice, and opt for smaller portion sizes to further reduce caloric intake.
Soups, especially broth-based ones with vegetables and lean protein, are often a good choice. Salads can also be a healthy option, but be mindful of high-calorie dressings and toppings like cheese, croutons, and fried meats. Choose vinaigrette dressings on the side and load up on nutrient-rich vegetables. Focusing on simple preparation methods and whole, unprocessed ingredients is key to finding lower-calorie takeout.
Are there specific cuisines that are typically lower in calories?
Japanese and Vietnamese cuisines often offer lighter fare. Japanese dishes like sushi (especially those with brown rice and minimal sauces), sashimi, and miso soup are good choices. Vietnamese options such as pho (a noodle soup with broth, herbs, and lean meat) and spring rolls (especially those without fried ingredients) are also relatively low in calories. These cuisines tend to prioritize fresh ingredients and lighter sauces.
Mediterranean cuisine can also be a healthy option, as it frequently features grilled fish, vegetables, and olive oil. Look for dishes like grilled chicken or fish with a side of roasted vegetables. However, be mindful of dishes with creamy sauces or excessive amounts of cheese, which can significantly increase the calorie count. Choosing grilled or baked options over fried is always a better approach.
What are some specific examples of lower-calorie takeout meals?
A grilled chicken salad with a light vinaigrette dressing is a great choice, especially if you load it up with plenty of vegetables. A turkey or vegetable wrap with whole wheat tortillas and hummus instead of mayonnaise can also be a relatively low-calorie and filling option. Opt for lean protein sources and avoid creamy sauces or fried ingredients.
Another good example is a bowl of pho with lean beef or chicken. The broth-based soup is filling and relatively low in calories, especially if you go easy on the noodles. A small portion of sushi with brown rice and plenty of vegetables is also a good choice. Remember to be mindful of portion sizes and avoid ordering too much food.
What ingredients should I avoid when ordering takeout to keep calories low?
Avoid dishes with heavy sauces, especially creamy sauces like Alfredo or béchamel, which are high in fat and calories. Fried foods, such as french fries, fried chicken, and tempura, should also be avoided as they are typically loaded with unhealthy fats. Sugary drinks, like sodas and sweetened iced tea, can also significantly contribute to your daily calorie intake.
Excessive amounts of cheese, bacon, and processed meats should also be limited. These ingredients are high in calories and often contain unhealthy saturated fats. Be mindful of portion sizes, as even healthy foods can contribute to weight gain if consumed in excess. Choose lean protein sources, vegetables, and whole grains over processed ingredients and high-fat options.
How can I modify a takeout order to make it healthier and lower in calories?
Ask for sauces and dressings on the side, so you can control the amount you use. Request that your food be prepared with less oil or no added butter. Order brown rice or quinoa instead of white rice whenever possible. Many restaurants are happy to accommodate special requests, so don’t hesitate to ask.
Remove the skin from chicken or other poultry to reduce fat and calorie intake. Substitute vegetables for high-calorie sides like french fries or mashed potatoes. Share a larger dish with a friend to reduce your portion size. By making these small modifications, you can significantly reduce the calorie content of your takeout meals without sacrificing flavor.
Are there any apps or online resources that can help me track calories in takeout meals?
Yes, several apps and websites can help you track the calories in your takeout meals. MyFitnessPal, Lose It!, and Cronometer are popular apps that allow you to search for specific menu items from various restaurants and track your calorie intake. These apps often have extensive databases that include nutritional information for many takeout options.
Many restaurant websites also provide nutritional information for their menu items, which can be helpful in making informed choices before ordering. Websites like Healthline and Eat This, Not That! also offer guides to healthier takeout options and calorie counts for various dishes. Using these resources can empower you to make smarter choices and stay on track with your calorie goals.
What are some tips for managing portion sizes when ordering takeout?
Order smaller portion sizes whenever possible. Many restaurants offer smaller versions of their dishes or allow you to order half portions. If you’re ordering a larger dish, consider sharing it with a friend or family member. This is a great way to reduce your calorie intake without feeling deprived.
When you receive your takeout order, immediately portion it out into a smaller container. This can help prevent you from overeating. Store the remaining portion in the refrigerator for another meal. Using smaller plates and bowls can also help you visually manage your portion sizes and avoid consuming excess calories.