Healthier Takeaway Swaps: What to Order (and Avoid) from Every Cuisine

Sometimes takeaway is happening—and that's okay. Making smarter choices within each cuisine can cut calories in half without sacrificing satisfaction.

Chinese

Better Choices

• Steamed dim sum over fried
• Stir-fried vegetables with garlic
• Steamed fish with ginger and spring onion
• Chicken and broccoli (ask for sauce on side)
• Clear soups (hot and sour, wonton)

Watch Out For

• Sweet and sour anything (battered and sugar-laden)
• Crispy aromatic duck (the crispy part is the problem)
• Fried rice (steamed is better)
• Anything "crispy" or "battered"

Indian

Better Choices

• Tandoori dishes (dry-cooked, no cream)
• Chicken tikka (not tikka masala)
• Dal (lentils, high protein)
• Raita as a side
• Plain rice over pilau

Watch Out For

• Korma, masala, pasanda (cream-based)
• Naan and paratha (butter-heavy)
• Bhajis and samosas (deep-fried)
• Biryani (often contains ghee)

Italian

Better Choices

• Margherita pizza (simplest, least calorie-dense)
• Thin crust over deep pan
• Pasta with tomato-based sauces (arrabbiata, marinara)
• Grilled fish or chicken
• Minestrone soup

Watch Out For

• Carbonara, alfredo, four-cheese (cream and cheese heavy)
• Garlic bread with cheese
• Stuffed crust
• Tiramisu (save for special occasions)

Thai

Better Choices

• Tom yum soup (hot and sour, low calorie)
• Larb (minced meat salad)
• Papaya salad
• Stir-fries with vegetables
• Steamed fish with lime

Watch Out For

• Pad Thai (often high in oil and sugar)
• Massaman and Penang curries (coconut cream heavy)
• Spring rolls (deep-fried)

Japanese

Better Choices

• Sashimi (pure fish, no rice)
• Nigiri (less rice than rolls)
• Edamame
• Miso soup
• Grilled teriyaki (ask for sauce on side)

Watch Out For

• Tempura anything (battered and fried)
• Cream cheese rolls
• Katsu (breaded and fried)

Mexican

Better Choices

• Burrito bowl (no tortilla, more room for fillings)
• Fajitas with corn tortillas
• Pico de gallo over cheese sauce
• Black beans over refried
• Grilled fish or chicken

Watch Out For

• Loaded nachos
• Chimichangas (deep-fried burritos)
• Sour cream and cheese-heavy dishes

General Takeaway Tips

• Ask for sauce on the side
• Choose grilled over fried
• Add extra vegetables
• Share starters or skip them
• Drink water, not sugary drinks
• Stop when satisfied, not stuffed

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