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Ordering Takeout? These 6 Tricks Could Make It Healthier
April 26, 2026
Even the best of us aren’t going to give up takeout any time soon. After a long day, it’s convenient, delicious and exactly what you’re craving.
But all that convenience comes with a catch. Takeout tends to be higher in sodium, fat and carbs than we realize.
“We don’t have any control over what is added to takeout, so something might look like a healthy choice but be packed with hidden ingredients that may not be as healthy,” says Ulysses Wu, MD, with Hartford HealthCare. “Luckily, with a few smart adjustments, takeout can fit into a healthy lifestyle. It’s less about eliminating foods you enjoy and more about building nutrition around them.”
Here’s how to upgrade your go-to order.
1. Start by adding vegetables
Instead of cutting something out, try adding something in.
“Vegetables provide fiber, vitamins and antioxidants, which support heart health and digestion,” Dr. Wu says. “They also offer satiety, so you’re less likely to overeat.”
And more good news, vegetables help stretch a meal so you can enjoy more of your favorite foods.
“If you add a hearty portion of vegetables to your takeout, you’ll get a few extra meals out of it. And who doesn’t love leftover takeout,” Dr. Wu notes.
Order a side salad, steamed vegetables or an extra veggie topping on pizza to make your takeout feel a little more healthy. Even tossing a handful of spinach onto your plate at home can shift the balance.
> Related: 8 Tips to Eat Healthy at an Indian Restaurant
2. Choose grilled over fried
It sounds obvious, but you may not realize how many of your go-to takeout orders are deep fried.
“I often say you can deep fry anything and it will taste good – but that comes at a cost. Fried foods are typically higher in saturated fat and calories because they absorb oil during the cooking process. There’s also concern that the frying process can lead to the formation of cancer-causing compounds,” Dr. Wu cautions. “Choosing grilled, baked or roasted options reduces excess fat while still providing protein and flavor.”
Swap fried chicken for grilled. Choose soft tacos instead of fried shells. Look for words like “steamed,” “broiled” or “roasted” on the menu. If you’re ordering a sandwich, consider skipping the breaded cutlet and opting for grilled protein instead.
> Related: 10 Tips to Eat Healthy at an American Restaurant
3. Control the portions
Restaurant portions tend to be generous, sometimes enough for two or even three meals.
“Portion control is one of the best ways to cut down on extra calories and sodium,” Dr. Wu says. “Many takeout meals are designed to be oversized, which can encourage eating past fullness, especially because they’re in seemingly pre-portioned containers.”
But a little strategy can go a long way.
“Consider splitting an entrée, setting aside half before you start eating or ordering an appetizer as your main meal,” Dr. Wu adds. “When you portion your meal intentionally, you’re more likely to eat mindfully and less likely to overconsume.”
Plate your portion at home instead of eating straight from the container. You can always go back for seconds, but you might be surprised at how rarely you need to. Eating more slowly will also help control portions, as faster eating can prevent you from feeling full and lead to overeating.
4. Be smart with your sauces
Sauces are where meals often go off the rails.
“Condiments and dressings, especially at restaurants or in takeout, are often hiding salt, sugar and calories,” Dr. Wu cautions. “Even meals that sound healthy can take a left turn once heavy sauces are added.”
But the solution is easy: Ask for them on the side.
“When sauces are served separately, you control how much you use,” Dr. Wu says. “A light dip or drizzle is usually enough to add flavor without overwhelming the dish.”
Dip instead of pour and use just enough for taste rather than coating the entire dish. You can even stretch stronger sauces by mixing them with plain yogurt or squeezing in fresh lemon at home.
> Related: 7 Condiments You Should Always Keep in Your Kitchen
5. Upgrade your sides
We get it. Fries are tempting.
But swapping one side can dramatically improve your meal’s overall nutrition.
“Choosing a side like brown rice, beans or a salad instead of fries makes a huge difference when it comes to saturated fat,” Dr. Wu says. “Fiber supports digestion and helps regulate blood sugar, which can prevent that post-takeout slump.”
If giving up fries simply isn’t an option, consider sharing them or ordering the smaller size with an extra side of veggies to balance the plate.
> Related: 4 Tips for Eating Healthy at Fast Food Restaurants
6. Balance it out at home
Takeout doesn’t have to be the only thing on your table.
“If you ordered a heavy entrée, balance it out with some fresh foods from the fridge,” Dr. Wu suggests. “You can add vegetables, fruit or a whole grain at home to sneak some extra fiber and nutrients into your meal.”
Pair your takeout with sliced cucumbers, fresh fruit, roasted vegetables or a simple homemade salad.
> Related: 3 Tips for Limiting Sodium at Fast Food Restaurants
Smart choices make a big difference
You don’t have to break up with takeout to protect your health. You just have to approach it with intention.
“Yes, eating out less can be a bit of a buzzkill. But if you’re actively trying to watch your health, think of eating out as a bit of a reward rather than a regular practice,” Dr. Wu suggests.
Luckily, healthy takeout isn’t impossible — it just takes a few smarter choices.
“It’s about building meals that include lean protein, fiber-rich carbohydrates and vegetables — even when those meals come in a takeout container,” says Dr. Wu.
So order what you love. Just make a few smart swaps along the way.