Healthy Takeout Choices for Various Cuisines: Including Top Picks Near You

Healthy takeout choices are steamed foods, baked dishes, vegetable dishes, and dishes that need minimal frying. As countless choices are offered, we decided to provide an overview of various options from different global cuisines. Continue reading to embark on a deep journey into culinary delights.

Italian cuisine 

The general reputation of Italian dishes is mixed due to their richness in carbohydrates, calories and fats. However, if used in moderation, Italian dishes provide energy and vital nutrients to the body. It is critically important to monitor the portion size. 

Some options to boost the nutritional profile of Italian dishes are;

Add more protein 

Protein fills a person for a long time after the meal; thus, adding more protein to pasta or pizza is highly effective. The best options are adding grilled chicken in the penne pomodoro or grilled shrimp in the pasta fra Diavolo. The other options are adding legumes to the toppings, generous use of cheese and sprinkling seeds and nuts. 

Opt for a thin crust

The crusts have processed flour. To avoid unnecessary calories, choose a thin-crust pizza. It also adds crunchiness and versatility to the dishes and reduces the cooking time. 

Choose vegetable topping 

Ask for vegetable-rich toppings to add extra nutrients, and prefer tomato-based sauces. Marinara and other tomato-based sauces are low in saturated fats, oils, and calories and are a blessing for people worried about weight gain. Tomatoes contain nutrients, particularly vitamin C, iron, folate, potassium, lycopene, beta carotene, and other phenolic compounds. 

Research supports the idea that tomatoes help reduce the risk of heart disease.

Thai cuisine

Thai cuisine is loaded with lean meats and vegetables, and finding a nutritious and delicious option in Thai cooking is easy. The best takeout suggestions are;

Green Papaya Salad

This dish features peanuts, fresh vegetables, Thai chilis, and Julienned papaya beans. Papaya has lycopene, a cardioprotective antioxidant that improves endothelial function. It is cardioprotective, anti-atherogenic, and anti-inflammatory, reducing the damage caused by free radicals to the cells.

Chicken Satay

Seasoned, grilled, and skewered chicken provides healthy proteins that improve the repair and growth of the cells. Chicken Satay is fun to eat as it comes on a stick. It should be consumed with peanut sauce to reduce the intake of calories and fats. 

Summer rolls

Summer rolls are steamed and are a better option than fried spring rolls, which are high in fats and calories. Summer rolls are loaded with lean protein and vegetables for additional nutrients. 

Indian cuisine

Indian foods feature a lot of vegetables, spices, flavours, and a variety of other flavours. The tandoori cooking improves the texture and adds a smoky flavour to the food. The best choices for a takeout deal are;

Chana Masala

Chana Masala is prepared from chickpeas and is rich in proteins, healthy fats, fibre, vitamins E, C, A, potassium, magnesium, iron, and folate. Chickpeas reduce the risk of heart disease, improve insulin sensitivity, regulate blood glucose levels, and help with weight management.

Dal

Dal is a traditional lentil dish cooked with delicious spices like cumin and cinnamon. Some recipes include coconut milk. Choose Dal prepared in the tomato base to reduce the intake of fats. Cinnamon, a commonly used spice in Indian cuisine, is rich in antimicrobials, anti-inflammatory, and antioxidants and protects against heart diseases, diabetes, and cancer. 

Tandoori chicken

Tandoor is a traditional metal or clay oven used in Asian cuisine. Tandoori chicken packs protein and has an excellent flavour and tender texture. Prefer brown rice over white rice to add more nutrients and fibre. 

Greek food

Greek cuisine includes different elements of the Mediterranean diet, which research has linked to a low risk of heart attack, reduced cholesterol levels and improved blood sugar levels. The best takeout choices are; 

Falafel Pita

Order falafel on a whole wheat pita for better protein and fibre. Falafel is a vegetarian protein dish containing chickpeas and ground beans. 

Fattoush Salad

The fattoush Salad features leafy green vegetables and bread pieces. The research has linked the leafy green to many health benefits, including decreased age-related cognitive decline. Ask for vinegar dressing for more relish. 

Hummus 

This dish contains tahini mixed with ground-up chickpeas. The chickpeas are packed with fibre and protein, as one cup serving provides more than 12.5g of fibre and 14.5g of protein. Order whole wheat pita and fresh vegetables for better relish. 

Mexican cuisine 

Mexican foods combine deliciousness with nutrition. They are rich in vegetables and beans that are rich in fibre. The best takeout choices are;

Veggie Burrito Bowl 

A veggie burrito prepared from peppers, sauteed onions, brown rice, additional salsa, lettuce, beans, and guacamole provides a lot of healthy nutrients. Additionally, the beans are rich in fibre, keeping a person filled for a long time. Choose whole beans boiled in water instead of refried beans, containing added fats and more calories. 

Beans offer various health benefits. For example, the phytochemicals in the beans improve blood sugar and cholesterol levels. Beans also support gut health and have various bioactive compounds that protect the blood vessels by reducing inflammatory markers. Use sour cream and cheese only in moderation, as they are rich in saturated fats, increasing the risk of hypercholesterolemia.

Chinese cuisine 

Chinese foods are available in various options and are enriched with grains, lean meats, and vegetables. The following options and substitutions are helpful to make the selected Chinese food healthy and nutritious. 

Steamed dumplings

The steamed dumplings pack protein sources like shrimp and vegetables and are a healthy and balanced choice. Add steamed bok choy and broccoli for more vegetables. Limit the intake of fats and calories with a careful selection of sauce. 

Steamed broccoli and chicken 

Steamed vegetable entrees and meat are healthy choices. Broccoli is rich in vitamin C, an antioxidant that protects the body cells from free radical-associated damage and improves Immunity. Add more delight by adding a suitable sauce. 

Brown rice

It is a good option and is frequently available at various Chinese restaurants. Brown rice is a whole grain and is more fibre-rich than white rice, adding bulk to the food and filling the stomach for a long time. Brown rice also contains smaller amounts of different bioactive compounds, vitamins, minerals, and proteins for better results. Ask for brown rice at the takeout. 

Japanese food 

Japanese cuisine is rich in various plant-based and animal protein-based dishes. Some of the best picks are;

California rolls or tuna

Sushi combines raw or cooked fish with vegetables and rice wrapped in a seaweed roll. If dipped in tempura and soaked, it provides more calories and fats than the wrapped one. Both have a moderate amount of omega-3 fatty acids and protein. Omega-3s are beneficial for heart health. 

Chicken Teriyaki

Chicken teriyaki prepared with vegetables is a balanced takeout option. Add a suitable sauce to improve taste and manage the sodium intake. 

Miso soup

Miso soup contains onions, nori, and some tofu in the miso-infused broth. It has more sodium (321 mg per 100g serving). It demands caution for people having blood pressure issues. Despite higher sodium, a study in Japan found it to be safe even for people with hypertension.

Burgers and soups 

Burgers and soups are the traditional comfort foods that need not be abandoned. Some simple adjustments in the recipes will make them more nutritious and healthy.

Veggie burger

Traditional burgers contain saturated fats that cause weight gain and increased cholesterol levels. A veggie burger topped with lettuce and tomato has a better health profile. 

Broth soups

Broth-based vegetable soups are healthier than traditional cream-based cream-based soups as they are lower in calories and added fat. Add a salad to the broth to make it more enjoyable and balanced. 

Frequently Asked Questions

What are the healthiest foods for dinner?

The top takeout choices for a healthy dinner are salmon, sweet potato, chickpeas, lentils, white berries and tempeh. Choose foods containing more leafy greens and prepare them in olive oil.

What foods must a person quit for better health?

The foods that need to be avoided are highly processed deli meats, sugary coffee drinks and sugary cereals; these foods are rich in sugars and saturated fats and low in fibre.

Which cuisine offers the healthiest foods in the World?

Japanese cuisine stands out when it comes to healthy meals. Consequently, the Japanese are the healthiest people in the World, with the most significant life expectancy. The Japanese dishes emphasise fresh ingredients, healthy fats and fermentation. 

Overview 

Takeout is an accessible and convenient option for many people. Various cuisines offer nutritious and healthy dishes. However, making minor personalised changes in the dishes is essential for better results. For example, choose whole wheat bread over white bread and brown rice over white rice. Likewise, choose steamed or baked foods over fried ones and choose more vegetables.

If you are looking for a suitable restaurant, we have introduced 15 Best Healthy Places to Eat in another must read article. Visit our page to read it.