Takeaway food is a convenient option for many of us when we don’t have the time or energy to cook. However, with convenience often comes extra calories, and maintaining a healthy diet can be challenging when eating out. Many popular takeaways are packed with unhealthy fats, sugars, and high-calorie ingredients, making it hard to choose wisely. But not all takeaway options are unhealthy. In fact, there are several low-calorie options available if you know where to look and how to order.
In this article, we’ll explore various takeaway cuisines, which dishes are the lowest in calories, and tips for making healthier choices. We’ll also offer some suggestions for modifying common takeaway meals to make them lighter and better for your diet.
What Are Low-Calorie Foods?
Low-calorie foods are those that provide fewer calories per serving, making them ideal for those trying to lose weight or maintain a healthy lifestyle. These foods often contain less fat, sugar, and carbohydrates but are rich in protein, fiber, and essential nutrients.
When choosing low-calorie takeaways, it’s essential to focus on dishes that are grilled, steamed, or baked rather than fried, and those that include plenty of vegetables, lean proteins, and whole grains.
SEE ALSO: Which is Healthier: Hot Cocoa or Hot Chocolate?
Top Low-Calorie Takeaway Cuisines
1. Japanese Cuisine (Sushi and Sashimi)
Japanese food is often hailed as one of the healthiest cuisines, and it’s perfect for those seeking low-calorie takeaway options.
Sushi Rolls (Maki): A typical sushi roll contains rice, fish, and vegetables. Opt for sushi rolls that are simple, such as tuna or salmon rolls with vegetables, as they are often lower in calories. Avoid tempura (fried) rolls or those with heavy sauces like mayonnaise.
Example: A six-piece cucumber roll contains around 130-150 calories.
Sashimi: For an even lower-calorie option, go for sashimi, which is just raw fish without rice. Sashimi is pure protein and very low in calories.
Example: A 100-gram serving of salmon sashimi contains about 140 calories.
Edamame: A great side option is steamed edamame, a high-protein snack that is low in calories.
Example: A cup of edamame contains about 190 calories.
SEE ALSO: Which is Healthier: Hot Cocoa or Hot Chocolate?
2. Indian Cuisine
Indian food is known for its rich flavors, but it can be high in calories due to the use of ghee, cream, and oil. However, there are ways to enjoy Indian takeaway while keeping calories low.
Tandoori Dishes: Tandoori dishes are a fantastic low-calorie option. These dishes are marinated in yogurt and spices and then cooked in a tandoor (clay oven) without additional oils.
Example: Tandoori chicken, without the skin, contains about 260-300 calories per serving.
Grilled Kebabs: Another good option is kebabs made with lean meats like chicken or fish. Avoid lamb kebabs, which are higher in fat and calories.
Example: A chicken kebab typically contains around 200-250 calories.
Vegetable Curries: If you prefer curry, opt for vegetable-based curries made with tomato sauce instead of cream-based ones.
Example: A serving of tomato-based curry, like chana masala (chickpea curry), has around 250 calories.
3. Chinese Cuisine
Chinese takeaway can be quite high in calories due to the use of oil and sugar in sauces. However, some options can be made healthier by choosing steamed dishes or dishes with less oil.
Steamed Dumplings: Opt for steamed dumplings over fried ones. They are lower in calories and still delicious.
Example: A serving of four steamed dumplings contains around 120-140 calories.
Stir-Fried Vegetables: Ask for stir-fried vegetables with minimal oil or sauce on the side. Vegetables are naturally low in calories and high in fiber, making them a great addition to your meal.
Example: A cup of stir-fried vegetables typically contains 150-200 calories.
Chicken and Broccoli: This is a classic low-calorie dish when prepared with a light sauce. Be sure to ask for the sauce on the side or for a lighter version.
Example: A typical serving contains about 300-400 calories.
4. Mediterranean Cuisine
Mediterranean food is known for its use of healthy fats, fresh vegetables, and lean proteins. Many dishes from this cuisine can be low in calories and highly nutritious.
Greek Salad: A Greek salad with feta cheese, tomatoes, cucumbers, and olives is a light and refreshing option. Ask for the dressing on the side to control the calories.
Example: A serving contains around 200-250 calories.
Grilled Chicken or Fish: Grilled meats, especially chicken or fish, are a great low-calorie option. Pair them with vegetables or a light salad for a balanced meal.
Example: Grilled chicken breast with vegetables contains about 300 calories.
Hummus with Vegetables: Hummus is a healthy dip made from chickpeas and tahini. Pair it with raw vegetables like carrots and cucumbers instead of pita bread to keep the calorie count low.
Example: A serving of hummus with veggies has about 150-200 calories.
5. Mexican Cuisine
Mexican takeaway can be high in calories due to cheese, sour cream, and fried tortillas. However, you can make smart choices to enjoy this cuisine without going overboard on calories.
Tacos (Soft Shell): Choose soft shell tacos over hard shells, and fill them with lean proteins like grilled chicken or fish. Add plenty of vegetables and avoid cheese and sour cream.
Example: A chicken taco with vegetables and salsa has around 150-200 calories per taco.
Burrito Bowls: Skip the tortilla and opt for a burrito bowl with lean proteins, brown rice, beans, and plenty of vegetables. Ask for guacamole and cheese on the side to control the portions.
Example: A typical burrito bowl can contain 400-500 calories.
Salsa and Grilled Vegetables: Salsa is a low-calorie topping that adds flavor without many calories. Combine this with grilled vegetables for a light meal.
Example: Salsa typically contains around 10-20 calories per serving.
General Tips for Ordering Low-Calorie Takeaway
While choosing the right cuisine is essential, how you order also makes a significant difference in the calorie content of your meal. Here are some tips to help you keep your takeaway healthy:
1. Watch Portion Sizes
Takeaway portions are often much larger than what you’d prepare at home. Consider sharing a dish with someone else or saving half for later. You can also ask the restaurant if they offer smaller portion sizes.
2. Ask for Sauces on the Side
Sauces can be packed with hidden calories, especially creamy or sugary sauces. Always ask for them on the side, so you can control how much you use. A little goes a long way in adding flavor without adding too many calories.
3. Choose Lean Proteins
When choosing your protein, opt for lean options like chicken breast, turkey, fish, or tofu. These proteins are naturally lower in fat and calories than red meats like beef or lamb.
4. Avoid Fried Foods
Fried foods, such as fries, tempura, and crispy chicken, are much higher in calories due to the oil used during cooking. Look for grilled, baked, or steamed options instead.
5. Load Up on Vegetables
Vegetables are your best friend when it comes to takeaway. They are low in calories and packed with nutrients. Look for dishes that include a lot of vegetables, or order a side of steamed or grilled veggies to accompany your meal.
6. Be Mindful of Carbs
Bread, rice, noodles, and tortillas can add a significant amount of calories to your meal. If you’re watching your calorie intake, consider asking for a smaller portion of these or replacing them with a salad or extra vegetables.
Conclusion
Finding low-calorie takeaway options doesn’t have to be difficult. By focusing on healthier cuisines like Japanese, Mediterranean, and Mexican, and making smart choices when it comes to portion sizes, preparation methods, and ingredients, you can enjoy takeaway without consuming too many calories.
Remember to prioritize grilled, steamed, and baked options over fried foods, choose lean proteins, and load up on vegetables to create a well-balanced and satisfying meal. With these tips, you can treat yourself to a delicious takeaway without sacrificing your healthy eating goals.
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