During this time most of us have probably been cooking for ourselves or our families a lot more than we were before COVID-19. However, there are some people who are still eating take out on a daily basis. It’s absolutely okay to still order carry out throughout the week – especially in support of your favorite local restaurants!
When you aren’t in the mood to cook or want to switch up your routine it’s still okay to order takeout, but what can you do to make carry out meals a healthy option? Follow the five steps below!
- Order a meal low in carbohydrates
- Add vegetables and fruits to increase nutrient density
- Order protein rich options
- Order meals that are low in calories
- Avoid fried and deep fried options
Below are the popular types of food to takeout and examples of healthy foods to order.
Japanese
Edamame – high in protein and fiber, and very low in calories.
Edamame – high in protein and fiber, and very low in calories.
California Roll- 300 calories for eight pieces and carries a dose of healthy fat from the avocado
Italian
Thin Crust- The less crust you indulge in, the better. Top your favorite pizza with vegetables or order a plain pie and complement it with a nice side salad or side of steamed broccoli. Avoid fatty meats and a lot of cheese.
Spinach Salad– A spinach salad often includes things like mozzarella, veggies, croutons, grilled chicken, and dried cranberries. Ask for dressing on the side, light on the croutons, and avoid bacon.
Chinese
Steamed Vegetable Dumplings- Split appetizer with friends or family members.
Steamed Vegetable Dumplings- Split appetizer with friends or family members.
Steamed Broccoli and Chicken (Shrimp) with Black Bean Sauce– your best bet is to order some kind of steamed meat and veggie combo with a side of sauce.Black bean sauce is low in fat.
Mexican
Chicken Fajitas- onions and peppers are a plus, but to keep this skillet low in calories, skip the cheese and the sour cream—it could save you up to 300 calories and 15 grams of fat.
Soft Tacos- Soft tacos are lower in fat than a hard shell tortilla, and corn tortillas are better than flour. Leave off the fatty toppings like sour cream and cheese.
I hope some of these guidelines and suggestions can help you order takeout, while still staying healthy!
-Olivia Callan
Health Fitness Specialist