Whether you’re enjoying a night of self-care and movies or just don’t have the energy to cook up dinner for yourself after a long day of work, takeout is a convenient way to feed yourself with minimal effort and indulge in some great flavors from your favorite restaurants. But for those of us trying to maintain a healthy diet, ordering takeout can be difficult. Restaurant meals often contain higher amounts of sodium and fat then the ones we cook up at home, especially when we’re drawn to saucy, fried comfort foods. The good news is that there are ways to enjoy takeout without throwing your health goals out the window. The first step is knowing which meals to avoid.
To shed some light on a few takeout meals you’re better off steering clear of next time you’re thinking of ordering in, we spoke to Kristen Kuminski, RD, CDN, a Registered Dietitian Nutritionist specializing in metabolic health, weight management, and nutrition support. She told us that resisting Pad Thai and crispy Chinese-American takeout is a good place to start. Find all of her expert insight below.
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1. Pad Thai
Pad Thai is among the most popular takeout dishes at Thai restaurants. It's simple, delicious, and often served in a large portion that's difficult to resist. However, Kuminski warns that it's not the best idea when it comes to your health. You're better off skipping this menu item if you're trying to stay on track with wellness goals.
"A standard restaurant Pad Thai can clock in at over 2,000 milligrams of sodium in a single serving, which is close to the entire daily recommended limit for most adults, and that's before you add the sauces on the table," she warns. Yikes! That's a whole lot of sodium.
Luckily, there are tasty alternatives. "A better swap is making a version at home with rice noodles, a low-sodium tamari base, lots of vegetables and a protein you control." We can get behind that!
2. "Crispy" or "General" Chinese-American Takeout
Whether it's Orange Chicken or General Tso's, Chinese-American takeout menus are loaded with crispy, saucy specials that can get your mouthwatering when you read the name alone. Unfortunately, Kuminski tells us that these are among the least healthy takeout meals out there.
"The crispy dishes are a double hit — high sodium and high in refined carbs from the batter, which spikes blood sugar fast," she says. "Over time that combination drives up blood pressure, increases cardiovascular risk, and for anyone managing weight or insulin resistance it makes both significantly harder to control." Say it ain't so!
That doesn't mean you can't enjoy your favorite flavors, though. "Most Thai and Chinese restaurants will do steamed versions with sauce on the side if you ask. That one change cuts sodium dramatically without giving up the meal entirely." Good to know!
