Healthy takeaway guide

We are all busy and sometimes getting a takeaway meal can make life easier. You might think getting takeaway is unhealthy. If you are having hamburgers, fries, cakes, or other high-energy and high-fat foods, then yes, that is not ideal. Many food establishments now offer healthier options, so seek out what is available in your area.    

Here are some healthier takeaway options:

• Go for salads. They don’t have to be lettuce and nothing else. Look for salads that contain lean meat, fish, eggs or legumes (beans), grains like brown rice or quinoa and lots of veges. Try an oil-based dressing rather than a creamy one and ask for it to be served separately.  
• Sushi. There are many types of sushi available. Choose the ones with salmon, chicken, tuna or avocado and at least one vegetable (cucumber and carrot).  
• Sashimi is another option. It is full of healthy fats and keeps you fuller for longer! 
• A sandwich, wrap or roll is a great option. Avoid ones with ham and bacon and go for the ones filled with salad or vegetables and lean meat, egg, tuna or salmon. Try avocado or hummus spread. Ask for wholemeal bread.
• The go-to Mexican burrito bowl. A mix of lean meat/tofu, beans, rice, cheese, guacamole and heaps of vegetables with a small amount of dressing completes your meal. Refrain from adding extra dressings and corn chips. 

Five simple tips when buying take away food:

Plan ahead – choose somewhere with healthier choices available and think about what you will order.  

1. Swap the fried, battered or crumbed for grilled, baked, roasted or steamed.   
2. Say no to chips.  
3. Ask for no added salt. 
4. Make sure your meal has plenty of vegetables in it.  
5. Think about sharing if the serving is large. 

          Don’t forget to make water your drink of choice.  

TIP: All larger fast food and snack chains must show the energy content of their products at the point of sale. Look for lower energy options.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website