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How to Order a Healthier Take Away

Updated: 4 hours ago

I was asked by SheerLuxe recently about watch-outs when ordering that cheeky take-away and how to make healthier choices. Read on to find out my take...


healthy food for diets

In your opinion, are there some takeaways that are always best avoided from a nutritional

point of view? E.g. fried chicken, fish and chips etc? Can these dishes ever be healthy?

Absolutely. If you are someone that is having any more than 1 take away per week

then fried food should be avoided. Too much fried food can clog your arteries and

lead to heart disease if it's regularly consumed. If you are having it occasionally, once

every couple of weeks or months or so, then you don't need to worry too much.


Many cuisines use a lot of salt and oil (as that's what makes food taste so good), so if

you are having takeaways a lot it can really impact your cholesterol levels and lead to

weight gain. The main culprits are chips, burgers, spring rolls, tempura, battered fish


What are some of the healthier cuisines available when ordering? What

should you be looking for? Any keywords/buzzwords to look out for?

Services like Deliveroo have so much on offer, and even cuisines/restaurants that you may think

are unhealthy, often have lighter meals on offer too. For example, Vietnamese Bun is

a better option than an oily noodle or creamy curry dish. It’s a warm salad with glass

noodles and a choice of protein. Alternatively, opting for wholegrains where

possible, such as with pasta or pizza bases is always a better choice.


Use the filters when searching to avoid suggestions you may be tempted by, or to only select healthy choices. There is a filter for “healthy” or "light meals". Thai, Vietnamese and Japanese food can be healthier options, especially Pho, Stir Fries and soups.


People say that Asian cuisine is always a good option as it’s light – is this true? What about

sushi rice?

Yes and no. For example, a chicken katsu curry can have over 800 calories, and offer

little nutritional value. However, if you swap the white for brown rice, and order a

side of green vegetables you’ve hit some key nutritional goals.


In terms of being a light option, it’s like any cuisine - there are lighter smaller meal

choices, or there are heavy warm meals. It’s more important that you’re looking at

the ingredients - sugar and salt content, and if you can make healthy swaps such as

brown rice and add in extra veggies.


Asian food is sometimes prepared using flavour enhancers, which are synthetic

chemicals added to make the meal more flavoursome. You know how you get very

thirsty sometimes when eating asian food? That’s the salt and enhancers at work, as

they both dehydrate your body. Avoid Flavour Enhancer 651 and Monosodium

Glutamate (MSG) and sulphur dioxide. Most places are great at stating they don't use MSG, but if unsure you can ask if they will remove this for you in the comments of your order.<