7 Simple Tips to Make Take-Out Actually Healthy

As the pandemic stretches to over a year now (YIKES), we’ve all had a crash-course in the saving grace of take-out.

It’s completely understandable. We miss restaurant food, and we’re bored by our routine dinners, and we just want ONE night without a mess of dishes to clean up (is that really too much to ask?!)

But if you’re a frequenter of take-out, you already know it can come wrapped up with some not-so-stellar traits.... 

Like too-large portions, fewer veggies, and easy accessibility to fried and processed foods that you just wouldn’t make at home. It could be starting to have an impact on your health goals, or maybe even your waistline. 

Whether you eat take-out every night or even just a few times a month, it’s totally possible to build a nourishing meal with a few modifications! 

In this post, I’ll give you 7 simple hacks to make your take-out just as healthy as a home-cooked meal… and don’t worry, STILL with fewer dishes! It’s a win-win. 

Tip #1: Look Ahead

Many restaurants have calorie and protein information for their menu items now. And even if they don’t, don’t skip on browsing the menu thoroughly to identify some options that have a high volume of veggies, complex carbs (if available) and lean proteins.

Tip #2: Simple Swaps

When it comes to carbohydrates, try choosing high-fiber kinds instead of simple carbs. For proteins, try choosing a leaner cut of meat or a plant-based protein, which is naturally low in unhealthy fats.

For example, when you’re ordering from Chipotle, consider black beans or brown rice as a healthy high-fiber carbohydrate instead of white rice. Fish, poultry and lean beef are healthier options than a fatty cut of red meat, and tofu or tempeh is even better because it comes with extra fiber!

Tip #3: Cooking Method Matters

Methods like deep-frying at restaurants can increase the oil (and calorie) content of your meal. If you have the option of choosing grilled, baked or broiled, try going with a non-fried option.

Tip #4: Double the Veggies

Always try to make half of your meal non-starchy vegetables, even when ordering take out! Try ordering an extra side of steamed veggies or a side salad to round out your plate. 

Tip #5: Plate It Out

Eating out of the container can make you less aware of your portion sizes. If you’re eating at home and have this option, I HIGHLY recommend always plating out your meal when ordering take-out.

Just take your food out of the to-go container, and put on a dinner plate or bowl from your home. Yes, it’s ONE more dish to do, but believe me -- seeing the amount of food on your own plate from home will help bring more awareness to the amount you’re eating.

Tip #6: Portion Check

Now that you have your take-out on the plate, ask yourself about portions. Are your portions comparable to what you would serve yourself if you were cooking at home?

Even when eating take-out, try to stick with your normal portion sizes that make you feel your best. If there’s more food than you need, box it and put it in the fridge for leftovers!

Tip #7: The Short List

Finally, keep a short-list of some healthy take-out options that you can easily choose from when urge strikes. At the end of a long work day when take-out seems like the only option, decision fatigue can cause us to make hasty, not-so-healthy choices (I'm sure we can ALL relate).

So have a plan! Head off decision fatigue by having some easy, healthy options at the ready.

Take-out is convenient and a wonderful treat, and can even be a staple part of a healthy eating pattern. (And keep in mind, there’s also nothing wrong with enjoying a less-healthy meal every once in a while!)

But if you’re getting your food from outside the home frequently, just remember -- there’s nothing inherently unhealthy about take-out. There are always modifications that you can choose to make if you would like to build a satisfying and healthy meal!

If you want help with making the best choices for yourself at YOUR favorite restaurants, my program offers custom guidance on this and so many other topics! Book a discovery call here to learn more about how I can support you with one-to-one coaching.