How to Build a Healthier Take-Out Order

During this time of social distancing, we are finding ourselves home a lot more than we are on a typical day.

Our routines have changed. Meals may be at different times, we might not be prepping our meals and snacks in advance, and there are limits or lack of items at the grocery store.

Not to mention, the whole family is home! This means making meals and snacks may take longer because we’re making food for more than just ourselves.

As of now, how many people are coping with meal time routine change is ordering take-out. Some chain restaurants, and many local restaurants are still open for delivery or pick-up only.

And the good news? You can enjoy takeout while still staying on track with your health goals!

I’m sharing my top tricks on how to build a healthier take-out order using healthier options, help manage our portion sizes and increase food variety!

Healthier Take-Out from Chain Restaurants

Firehouse Subs

Subs are an easy lunch and dinner option for a quick and delicious meal.

However, it is easy to load up our sub and end up with a larger portion than we may need.

To help with this, Firehouse Subs has an interactive portion on their website where you can build your sub and look at the nutrition facts on what you choose!

Next time you order from Firehouse Subs, try a small turkey sub on a medium wheat roll.

Ingredients include:

• Smoked Turkey Breast Roast
• Swiss Cheese
• Iceberg Lettuce
• Onions
• Tomatoes
• Sweet Mustard

The nutrition profile of his sub includes 240 calories, 6g of total fat, 2.5g of saturated fat, 930mg of sodium, 30g of carbohydrates, 3g of fiber, and 19g of protein.

Protein and fiber help keep us fuller for longer. With protein being 19g, this sub is sure to help fill us up. 

Want more veggies? Order a side salad!

When most of us think of salads, we tend to automatically think of the word “healthy.” Salads are full of vegetables, why would we think anything different?

Just like a sub, it is easy to add so many different ingredients, that sometimes the meal ends up being more than we may actually need.

A safe bet is their chopped side salad, which includes:

•  Romaine Lettuce
• Mozzarella Cheese
• Chopped Green Peppers
• Cucumber
• Tomato

Without adding dressing, the nutrition profile of this salad is 60 calories, 3g of total fat, 1.5g saturated fat, 90mg of sodium, 5g carbohydrates, 2g of fiber, and 5g protein. If you want to add dressing, I recommend the oil and vinegar. It keeps the sodium content low, and adds healthy unsaturated fats into the mix!

Subway

Another popular sub place is Subway.

Different from Firehouse Subs, Subway offers Fresh Fit Choices™ which show a better-for-you nutrition profile.

These subs are 6 inches long, on a 9 grain bread and include a total of two servings of vegetables; lettuce, spinach, tomatoes, onions, green peppers and cucumbers.

Fresh Fit® sub choices include

• Oven Roasted Chicken
• Black Forest Ham
• Roast Beef
• Rotisserie Style Chicken
• Subway Club
• Sweet Onion Chicken Teriyaki
• Turkey Breast
• Veggie Delite®

If you’re ordering from Subway, but don’t want to order a sub, they also offer a selection of chopped salads!

Healthier Subway chopped salads include:

• Rotisserie style chicken
• Veggie Delite®
• Turkey Breast
• Tuna
• Roast Beef

For a sub or salad side, instead of choosing chips, try pairing with fresh or frozen fruit from home!

Chipotle Mexican Grill

Who doesn’t love a burrito bowl? Chipotle’s website offers an interactive menu selection with a nutrition calculator!

Healthy Tips for Choosing Your Chipotle Order

• Chicken, Steak, or Carnitas Instead Of Sofritas or Barbacoa

The Chicken, Steak and Carnitas are three choices that are all a good source of protein, and have less than 500mg of sodium per serving.

• Black Beans or Pinto Beans

On Chipotle’s Nutrition Calculator, they have two options of beans, either black or pinto. They are the same amount of calories, fat, protein, and have a similar amount of carbohydrates, and fiber. If you know your local Chipotle offers refried beans, still opt for the black or pinto as refried beans tend to have more sodium and fat than regular beans.

• Brown Rice Instead Of White Rice

The main difference between brown rice and white rice is that brown rice contains more fiber than white rice, because it is a whole grain. In this case, Chiptole’s brown rice has 1g more fiber than the white rice, it also has 160mg less sodium, and 1.5g more of healthy unsaturated fats.

• Extra Romaine Lettuce Instead Of Extra Fajita Vegetable

Adding extra fajita vegetables will add 300mg of sodium to the nutrition profile of your order. I recommend choosing a normal to light serving of fajita vegetables, and choosing extra romaine lettuce! The extra romaine lettuce will add no extra sodium, but it will bring a good source of Vitamin A, C and some iron to the table!

• Tomatillo Green-Chilli Salsa Instead Of Fresh Tomato Salsa

Yes, the fresh tomato salsa may be our first choice when glancing at the options. Diving deeper, one serving of the fresh tomato salsa is 550mg of sodium. The tomatillo green-chilli salsa is 260mg per serving, which is less than half of the amount of the fresh tomato salsa.

Looking for a healthy addition from home? Try slices of avocado!

Coffee Shops

Coffee shops like Tim Hortons, Starbucks, and Dunkin’ Donuts do offer cafe food items like sandwiches, soups, and other side dishes.

Whether it’s breakfast or lunch, each restaurant does have healthier options!

Tim Hortons

• Mixed Berry Oatmeal
• Chicken Noodle Soup
• Clam Chowder
• Hearty Vegetable Soup
• Turkey and Wild Rice Soup
• Vanilla Greek Yogurt with Mixed Berries and Almond Granola
• Strawberry Greek Yogurt with Mixed Berries and Almond Granola
• Bagged tea
• Steeped tea
• Original/Decaf/Dark Roast Coffee

Starbucks

• Reduced-Fat Turkey Bacon & Cage-free Egg White Sandwich
• Spinach, Feta & Cage-free Egg White Wrap
• Egg White & Roasted Red Pepper Sous Vide Egg Bites
• Ham, Cheddar & Peppers Sous Vide Egg Bites
• Classic Oatmeal
• Hearty Blueberry Oatmeal
• Prosnax Gala Apples, Cheddar Cheese, and Pretzels Snack Tray
• Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray
• Hippeas®- White Cheddar
• Seasonal Fruit Blend
• Perfect Bar®- Peanut Butter and Dark Chocolate Chip Peanut Butter
• KIND® Peanut Butter Dark Chocolate Bar
• Siggi’s Yogurt Cup
• Blonde Roast/Dark Roast/Pike Place® Roast/Decaf Pike Place® Roast
• Variety of Bagged Teas

Dunkin’ Donuts

• Veggie Egg White Sandwich
• Egg and Cheese on an English Muffin
• Wake Up Wrap®
  • Egg and Cheese
  • Egg, Cheese, and Turkey Sausage
  • Egg, Cheese and Ham
  • Egg, Cheese and Beyond Sausage® Patty

Build a Healthier Take-Out Order from Local Restaurants

Ordering take-out from local restaurants can be a bit tricky if you’re aiming to pick the lighter option as they don’t often have nutritional stats at the ready.

When you’re ordering from your favorite restaurants, try using the USDA’s MyPlate as a guide!

Chinese Take-Out

Chinese food is savory, sweet, and definitely saucey! Try these tips and selections next time you order from a Chinese restaurant!

1. Chicken (or other protein) with Steamed Vegetables

Lean proteins like chicken, shrimp, or beef paired with steamed vegetables are all excellent healthier options on a Chinese take-out menu!

Plus, these choices tend to have less sauce than most dishes. Need a more filling option? Add a serving of brown rice on the side.

2. Egg Foo Young

A Chinese style omelette, egg foo young contains protein and vegetables. Next time you order egg foo young, try it over white or brown rice.

To help reduce the sodium content, try dipping the egg foo young before you bite rather than pouring the sauce directly on top.

3. Steamed Dumplings or Potstickers

Vegetable or meat based, dumplings are certainly delicious! To keep the fat content lower, ask for dumplings to be steamed rather than fried.

4. Spring Rolls

Different than egg rolls, spring rolls are made with thin rice paper. They typically contain crunchy, fresh vegetables and a protein like shrimp, chicken, or tofu.

I find spring rolls to be perfectly flavorful on their own, without any added soy sauce. However, if you do want to add extra sauce, I recommend you keep low sodium soy sauce, or even coconut aminos (a lower sodium, sweeter dressing similar to soy sauce) in your refrigerator!

5. Broth-Based Soups

Chinese restaurants tend to have quite a few soups on their menu. Broth based soups tend to have less fat, but definitely not less flavor.

Next time you’re ordering Chinese, why not try an egg drop soup, hot and sour soup, or wonton soup!

Be Careful of These Terms!

• Sweet and sour
• Chow mein
• Orange
• Sesame
• General Tso’s
• Szechuan

These common menu descriptions are just a handful of typical Chinese food dishes are often high in sodium, oil, and extra sugar.

If these are on your “must order” list for you and your family, try mimicking the MyPlate method: Load half your plate with steamed vegetables, a quarter of your plate Chinese entree, and the second quarter of your plate rice!

Some local Chinese restaurants do offer brown rice, all you have to do is ask!

Look for a “Diet Menu” Selection!

Some Chinese restaurants have a section on their menu that highlights healthier entrees. This menu includes mainly protein and steamed vegetables, broth based soups, and other lighter fare.

Thai Take-Out

Similarly to Chinese food, Thai food is spicy, sweet, and can be indulgent. Try these tips and selections next time you order from a Thai restaurant!

1. Order Your Pad Thai with Extra Vegetables!

Pad Thai is definitely my favorite take out order! It has rice noodles, peanuts, egg scramble, and bean sprouts.

I recommend ordering this meal with extra vegetables for extra fiber, which will keep you fuller for longer.

And don’t forget to squeeze the lime on top of your meal for a citrus kick!

2. Try the Tom Yum Goong (Hot and Sour Shrimp Soup)

Tom Yum Goong is a spicy Thai prawn and lemongrass soup. It’s both flavorful, and filling. However, just keep in mind that like like most take-out items (especially soups), it’s likely high in sodium.

3. Summer Rolls

Summer rolls are made from a soft rice paper, and filled with blanched vegetables.

Blanching vegetables keeps the nutrients intact, but also makes them nice and crisp!

Summer rolls often have herbs, like basil and mint, which keep the flavor nice and light! Summer rolls do come with a side sauce, but they’re so flavorful on their own they don’t need a sauce at all!

4. Try Pairing Your Entrees with Brown Rice, Purple Rice, or Steamed Vegetables!

If you’re ordering a curry-based dish, don’t forget to order a rice (brown or purple) and steamed vegetables on the side! This helps add fiber and protein to the meal to help keep you full for longer!

Indian Take-Out

Indian food is rich, delicious, and full of flavor. Try these tips and selections next time you order from an Indian restaurant!

1. Order “Tandoori” Items or “Clay Oven” Selections

Items off the tandoori menu are cooked on a tandoor.

A tandoor is a cylindrical clay or metal oven used in Indian-style cooking and baking. Using a tandoor means that butter, ghee, or other oils are not added.

Foods cooked on a tandoor get their flavor from the fire used for cooking the item, similar to a grill!

Items may include:

• Fish tandoori
• Chicken tandoori
• Shrimp tandoori
• Seekh kabab (ground beef with ginger, garlic, and herbs).

2. Lentil and Chickpea Dishes.

Lentils and chickpeas are both a good source of fiber, and protein. They also happen to be staples in Indian cuisine.

Chana masala is a tomato and chickpea stew, and poppadum is made using chickpea flour.

Lentils can be found in the dish dal. Dal is made by slow-simmering lentils into a porridge-like consistency. This pairs wonderfully with plain tandoori naan.

3. Think Twice Before Ordering Extra Rice.

Oftentimes when ordering Indian, we tend to order extra rice.

Since many entrees come with a side of rice, avoid ordering even more on the side. This will help save you on your final bill, and help you stick to your desired portion sizes!

4. Pair with Freshly Steamed Vegetables from home.

Most Indian places do not offer sides of vegetables. So it might be a good idea to add a side vegetable at home!

It can be as easy as putting a frozen microwavable vegetable in the microwave around the time the delivery is supposed to arrive. This way they will be ready to dish out with the rest of the take-out order.

American Take-Out

American food typically contains higher amounts of fat and simple carbohydrates. To help make healthier choices, try these tips and selections next time you order American-style fare.

1. Look for the Terms “Broiled,” “Baked,” “Grilled,” “Poached,” and “Steamed”

These terms are cooking techniques that do not add extra fat into the cooking process.

On the flip side, “fried” and “crispy” usually mean the dish is going to be high in unhealthy saturated fats.

Healthier choices include:

• Broiled fish instead of a fish fry.
• Baked potato instead of french fries.
• Grilled chicken sandwich instead of a crispy chicken sandwich.

2. Order a Side Salad as an Appetizer

Instead of calamari, fried pickles, nachos, or meatballs, try ordering a salad as an appetizer!

You can also ask that your lunch or dinner entree come with a side salad rather than a carb-rich side dish like French fries.

As salad dressings can add excess calories, sodium, and sugar, ask for your salad to come with the dressing on the side. You may even find that you need less dressing than you thought!

3. Go for Broth-Based Soups Rather Than Cream-Based

Cream-based soups tend to have more fat than broth-based soups. Instead of broccoli and cheddar, order the chicken noodle or minestrone!

4. Double Check that Salad Entree

Yes, salads are vegetable based. No, they’re not always low in calories.

It’s easy to load up on higher fat or higher calorie items like eggs, nuts, seeds, dried fruits, cheese, olives, avocado, and dressing.

Some salads contain a similar amount, or more calories, than a burger!

Most American-style menus now have calories next to the meal, so double check to see how the salads compare!

Greek Take-Out

Greek food always includes a variety of protein, vegetables, and healthy fats! Try these tips and selections next time you order from a Greek restaurant.

1. Souvlaki

This is a popular item on just about every Greek restaurant menu.

Whether it’s chicken, gyro, or beef souvlaki this dish has ample vegetables, lean protein, and healthy fats from the olives and olive oil.

2. Dolmas or Dolmades

These are grape leaves stuffed with rice, parsley, mint, and sometimes meat.

The rice contains fiber, and the grape leaves contain antioxidants, which support a healthy immune system!

Dolmas or dolmades can be either an appetizer or a main dish.

3. Tabbouleh

Tabbouleh is a bulger based dish with tomatoes, olive oil, lemon juice and parsley.

A delicious appetizer, tabbouleh contains a good amount of fiber because of the bulger. Try tabbouleh alongside steamed vegetables for a lighter meal!

4. Fakes

Fakes is a traditional Greek lentil based soup! Lentils are a good source of both protein and fiber making this a filling item.

5. Tzatziki 

Tzatziki is a Greek yogurt-based dip with cucumbers. It’s a lower calorie dressing or dip that also contains some protein and healthy fats.

Try pairing tzatziki with warm pita bread or on your Greek kebabs.

Italian Take-Out

Italian food is comforting, and often heavy. Try these tips and selections next time you order Italian food!

1. Starter Salads 

Italian fare normally does not come with side dishes. So, to get some veggies and fiber in your meal, try ordering a side salad.

To keep your salad on the lighter side, order balsamic vinegar rather than cream-based dressings like ranch, blue cheese, and Caesar.

2. Bruschetta

Bread with chopped tomatoes…how can you go wrong?

Especially if you and your family are sharing appetizers, the tomato, basil, and olive oil topping is an excellent addition to the crusty Italian bread.

3. Try the Fish!

Most Italian restaurants highlight fresh fish on their menu.

Fish is a a great option as it’s rich in heart-healthy unsaturated fats.

Instead of choosing your fish fried or crispy, choose your fish broiled, poached, steamed, or baked to reduce the amount of extra fat and calories.

4. Pasta Primavera

Pasta primavera is a nutritious option as it contains olive oil, herbs, spices, and sautéed vegetables.

You can always ask for extra vegetables to increase the fiber content of your meal. Chicken or shrimp can also be added for a boost of lean protein.

5. Swap Cream-Based Sauces for Red Sauce or Clam Sauce.

Cream-based sauces contain more calories and fat than red tomato sauce or a clam sauce. Therefore, opt for red or clam sauces for a healthier meal.

Clam sauce is made with white wine, clams, olive oil, and herbs. Similar to the pasta primavera, pasta with clam sauce is an excellent option for a lighter sauce over delicious pasta.

How to Build a Healthier Pizza Order

Pizza is a common take-out order, and it’s hard to figure out how much pizza is just right, and how much may be too much.

1. Top with Lean protein

Adding grilled chicken, turkey, or ham on top of pizza is a great way to add some protein to the meal.

Next time, try grilled chicken as a topping instead of a side of fried chicken wings.

2. Add Vegetables

Broccoli, mushrooms, peppers, tomatoes, spinach, and onions are popular vegetable pizza toppings to help add fiber to your pie.

3. Think About Fruit

As controversial on social media as it is, pineapple on pizza is one of my favorite pairs of savory and sweet, plus you get a vitamin C addition to your meal.

4. Try to Stick with Two Slices

One slice of pizza may not be enough. However, try not to have more than two slices.

Worried you won’t feel full? Make a side salad to enjoy alongside your two slices.

5. Use MyPlate as a guide!

With ordering pizza, I always suggest taking a look at MyPlate for ideas to pair.

Place the pizza on one half of your plate, and fill the other half up with vegetables like carrot sticks, celery sticks, cut up bell peppers, fresh mushrooms, or a garden salad!

Food Safety with Take-Out Delivery & Pick Up

According to the Centers for Disease Control and Prevention (CDC) and the Food and Drug Administration (FDA), COVID-19 has not been shown to be transmitted through ingestion of food.

However, the virus can still be contacted from touchable surfaces like cardboard and then touching your face (mouth, nose, eyes).

So, for proper take-out safety, follow these guidelines from the CDC and Food Safety.gov. If you want more information, visit our post on proper hygiene to protect against the coronavirus.

• Opt for delivery. Ask the delivery person drop off your order, and knock on the door rather than handing off the food in person.
• Discard food packages. After you discard, wash your hands for 20 seconds by using warm and soapy water after handling before sitting down to eat.
• Follow general food safety practices
  • Cleaning your food surfaces, utensils, dishes, and cups/glasses/mugs after each use.
  • Wash produce before prepping, cooking, or eating.
  • Do not wash your poultry, meat or eggs due to potential spreading of foodborne illness bacteria.

The bottom line

In short, this is a stressful time for everybody. Do your best to stay on track with your nutrition goals and stay safe!