Navigating your weight loss journey and trying to stick to a healthy diet? Finding it difficult to keep eating healthy when out and about? We completely understand. It’s very hard to eat healthily on the road when you’re surrounded by all the hotspot drive-thrus and takeouts. You may have concerns about falling off the wagon and losing focus.
However, this doesn’t have to be the case. Sure, the temptation to eat junk food is there. But there are so many healthy takeout options available. With a little bit of knowledge and intention, you can turn your next fast food order into a healthy, balanced meal.
We have compiled some of the best healthy takeout ideas for you to remember the next time you find yourself in an awkward position!
What is Healthy Takeout Food?
Healthy take-out food is all about the portion size, the ingredients, the preparation, and most importantly, a bit of balance. First things first, it’s important that you understand your recommended daily calorie intake before ordering anything. The amount of calories in fast food options plays a massive part in the effect it’s going to have on you.
Important
- Protein sources. Chicken, tofu, and fish are high-protein meats that will keep you fuller for longer.
- Plenty of veggies. Bulking out your meal with lots of vegetables is going to increase the volume of your meal and satisfy your appetite.
- Carbohydrate alternatives. Opt for brown rice, whole-grain bread or pasta, a thin crust, or a lettuce wrap.
- Healthy cooking methods. Try to stick to food that is grilled or baked rather than fried foods that are bad for your health.
Common pitfalls
- Large portions. Some eals are automatically large and come with an extra burger patty or loaded fries, for example. Stick to the simplest version of the meal you want. Avoid choosing large sizes.
- Sugary drinks. It’s tempting, we know. But try to avoid drinks that are high in sugar content, like Coca-Cola. They contain unnecessary calories that aren’t going to make you feel full. Stick to water!
- Extra cheese or processed meat. Fast food joints make it very easy for you to add on an extra slice of cheese or opt for a double portion of meat. Don’t fall into this trap. You don’t necessarily need the extras.
- Sauces. You’d be surprised at the nutrition values of those tiny pots of sauce you get. Of course, enjoy the sauce, but just in moderation.
Best Healthy Takeout Options
Chipotle
A popular choice in the US, Mexican burritos, tacos, quesadillas, and burrito bowls are pretty tough to skimp out on. But you don’t have to! When ordering at the infamous Chipotle Mexican Grill, it’s important to remember that you can customize your order to meet your dietary requirements. We would recommend customizing a burrito bowl and opting for:
Best choice: Brown rice, chicken, beans, all the veggies, guacamole.
Avoid: Sour cream, cheese, chips, white rice.
McDonald’s
The number one fast food chain in the United States and most famous burger joint of all time is McDonald’s. With over 13,500 restaurants across America, it’s going to be hard to avoid a McDonald’s takeout when you’re trying to lose weight. Thankfully, there are many menu items to choose from when ordering at the infamous fast food joint.
Best choice: Egg McMuffin, McChicken, grilled chicken salad, sausage breakfast burrito, cheeseburger.
Avoid: Big Mac, McGriddle, quarter pounder, milkshake, McFlurry.
Panda Express
Just because you’re on a weight loss journey doesn’t mean you have to miss out on Chinese food! Fan favorite Panda Express offers some excellent low-fat takeout options for you to enjoy. There are some very respectable, healthy choices on the menu to satisfy your food cravings.
Best choice: Broccoli beef, mushroom chicken, string bean chicken, super greens, steamed brown rice.
Avoid: Orange chicken, chow mein, Beijing beef, chicken egg rolls, egg-fried rice.
Chick-fil-A
Founded in 1967, the chicken sandwich joint Chick-fil-A has become one of the most popular fast food joints visited by Americans. Well-liked for its fried chicken and special sauces, this fast food hotspot is hard not to visit. Their menu is small. However, there is something for everyone to eat, even those watching their weight.
Best choice: Grilled nuggets, chick-n-strips, grilled chicken sandwich, Chick-fil-A cool wrap, spicy southwest salad.
Avoid: Mac and cheese, Sausage, egg and cheese biscuit, spicy chicken deluxe, waffle fries, Chick-fil-A sauce.
Subway
Subway, the iconic sandwich hub, has been around for 60 years now and is still a favorite on-the-go takeout option for many Americans. The sub is entirely customizable to you if you wish. We would recommend opting for the 6-inch length, adding as many vegetables as possible, and going light on the sauce.
Best choice: Deli turkey, grilled chicken, veggie delite, tuna salad, roast beef.
Avoid: Meatball marinara, Philly cheesesteak, chicken and bacon ranch, Italian B.M.T., buffalo chicken.
Tips for Making Healthy Takeout Choices
You may still be unsure what to order when put on the spot at a fast food takeout. Here are some tips:
- Check the menu online. Take a look at the nutritional value of menu items and decide what you want before you arrive at the establishment, if possible.
- Control the portion size. Try to pick the smaller-sized meal if you can.
- Customize your order. Where possible, ask for sauce on the side, no bun on the burger, etc., so you know exactly what you are consuming. This way, you can track calories.
- Eat slower. Be mindful of the pace at which you’re eating. It is not good for you to eat fast. Enjoy and digest your meal at a slow pace.
How to Reduce Takeout Without Feeling Deprived
Are you aware of how much fast food Americans consume per week? On average, it’s about 3 times a week. Sometimes, it is necessary to reduce the amount of takeout you are consuming. Even if it is down to one time a week. This will significantly help anyone that’s on a weight loss journey.
- Meal prep for the week. Cook all of your dinners at the start of the week and have them ready to go. You will be less likely to cave and order takeout. You can learn more about meal prepping here.
- Drink plenty of water. It may seem like an obvious one, but many people mistake thirst for hunger and feed into their cravings. Drinking 2-3 litres of liquids a day will keep you well hydrated.
- Create a list of successful recipes. Write down all the recipes that you have enjoyed so far and make a rota so that you always have an idea of what to eat.
- Embrace cooking at home. It is proven that cooking at home correlates with having a better diet. Make it a fun activity.
Final Thoughts: Eating Healthy Takeout Options with Spatz3
When you’re on a weight loss journey with the support of the Spatz3 adjustable gastric balloon, making smart, healthy choices is even more important. The weight loss balloon works to suppress your appetite and reduce your food intake. However, you still have some choices to make when it comes to dieting and lifestyle. By opting for balanced, high-protein, veggie-packed, healthy takeout food when necessary, you’ll maximize the benefits of your Spatz3. This will help you stay on track to achieving your weight loss goals.
