In an ideal world, we would have all the time in the world to cook the freshest, healthiest meals each day. Realistically, that does not always happen and sometimes meal prep falls by the wayside because life is rarely simple and uncomplicated—and sometimes you are just too tired to even look at the kitchen. We get it. Plus, it can be nice to have someone else prepare a meal for you so you can take the time to recharge a bit before getting back to the rest of your life. That is why we found some tips and tricks to make takeout food healthier for those days when cooking just does not feel like an option.

•   Go for whole grains whenever possible. If given a choice, opt for brown rice instead of white. Additionally, you could ask if a noodle-heavy dish like lo mein can have brown rice substituted for the noodles. According to The Cleveland Clinic, “brown rice is a high-fiber whole grain, whereas noodles are made with processed white flour.” At some restaurants, you could ask about substituting whole wheat pasta or zucchini noodles in your favorite dish. Not everywhere will make substitutions easily, but it never hurts to ask—the worst they will say is no!

•   Opt for whole wheat crust or thin crust for your pizza. Different pizza joints offer different options, and “even though [thin crust] is made from refined flour, a thinner crust will lighten the calorie load.” Some places also offer a cauliflower crust option (an increasingly popular option as it is gluten-free).

•   Carefully pick your protein. Chicken or seafood can be preferable to beef, lamb, or pork, and legumes or other veggies could be an even better option. Talk to your doctor before making any major dietary changes; they will be able to guide you as to what the best choices are for you and your personal health goals.

•   Lean into the veggies. Instead of a heavy starch side like mashed potatoes or French fries, you could opt for a double order of veggies instead, or possible a side salad depending on what is available. You could also opt for salsa instead of ketchup or add extra veggies to your burger if that sounds good to you. The fries might be tempting, but your body might thank you later for the veggie fuel!

•   Be wary of dairy. Only you and your doctor know what the appropriate amount of dairy is for you, but many takeout options are loaded with an excessive amount of dairy. If that is something you would like to mitigate, you could ask for cheese on the side (or leave it off your food altogether if that is an option, such as is often the case with items like sour cream). You could also go for an avocado instead of dairy depending on the dish as you still get that creamy texture as well as the healthy fats in avocados. Additionally, you could dress your salad with vinaigrette instead of ranch or bleu cheese dressing, “but make sure it’s a balsamic. Some vinaigrettes can be worse than a ranch if they are very high in sugar as well as fat.”

•   Skip the fried foods. Healthier options without oil include grilled, steamed, or baked alternatives.

•   Beware of sauces. Although delicious, some sauces might pack a ton of extra ingredients in which you might not want to overindulge. As such, you could ask for your food to be made without sauce or at least with the sauce on the side so you can be in control of how much you ingest. Additionally, “a veggie-based sauce (like marinara) instead of a cream-based sauce can save you hundreds of calories and several grams of saturated fat.”

•   Embrace the beans. Instead of enchiladas, you could go for a bean burrito instead. “Beans are high in fiber—they help you feel full”[1] as well as carry numerous health benefits. Whole beans are also better than refried beans but if you are craving refried beans, consider ordering them vegetarian-style so you can skip the added fat.

What are your favorite ways to make takeout food a little healthier? Tag us on social media @therealbodepro and show us how you stay Bodē Strong no matter what your day throws at you!

[1] Pogored. “7 Tips for Healthier Takeout.” Cleveland Clinic, Cleveland Clinic, 9 Dec. 2022, https://health.clevelandclinic.org/7-tips-for-healthier-takeout/.