What are the best take-away and eating out meal options?

What are the best take-away and eating out meal options?

Dec 03, 2023Nicole Saliba

As the silly season rolls in and your social calendar starts to fill up, most of these events revolve around food. Knowing what healthier options to keep your eye out for is useful if you’re still wanting to prioritise your health and wellbeing. In this month’s blog our resident nutrition guru Nicky runs through her favourite healthy eating out options!

Things to think about before eating out:

  1. Don’t arrive to a social event hungry or having skipped a meal as you’re more likely to overeat and make less nutritious decisions
  2. Rethink your drink- you don’t have to drink alcohol at every social event. If you are drinking, try your best to alternate your alcoholic beverage with water. Opt for a wine or spirits over a sugary cocktail. Opt for mineral water, soda water or a kombucha over a soft drink or juice. Make sure to have at least two alcohol-free days per week
  3. Order an extra side of vegetables or salad with meals
  4. Look at the menu ahead of time to help find a healthier option 
  5. Seafood generally is much lower in calories, think oysters, grilled fish, prawns and scallops
  6. Order an entree-sized meal if you know they are large
  7. Ditch entrees and dessert or share with a friend or partner. Most meals are large enough!
  8. Consider just meeting a friend for a walk and a coffee or healthy smoothie
  9. Don’t feel guilty- practice eating well 80% of the time and enjoy what you like (within reason) 20% of the time. Guilt just makes you eat more most of the time

Healthier options whilst eating out:

Here are some healthier options to look for:

Healthier choices at a cafe

  • Poached or fried eggs, sourdough or seeded bread, veggie sides like avocado, mushrooms, tomato, spinach
  • Vegetable omelettes
  • Bruschetta or smashed avocado with poached eggs or smoked salmon
  • Porridge and fruit
  • Fruit smoothie made on yoghurt (not ice-cream)
  • Salad with an added protein e.g. chicken, egg, smoked salmon
  • Toastie on sourdough bread
  • Naked burger
  • Poke bowl

Healthier choices for Asian take-away

  • Chicken larb or Thai beef salad
  • Rice paper rolls
  • Brown or black rice sushi, sashimi, edamame
  • Stir-fry with chicken, beef, prawns, tofu or fish with steamed rice
  • Satay chicken skewers
  • Stir-fried veggies
  • Steamed dumplings and Asian broccoli

Healthier options for Italian

  • Tomato-based pasta sauce
  • Garlic prawns
  • Bruschetta
  • Thin crusted pizza with side salad
  • Steak/veal/chicken and veggies

Healthier Greek meals

  • Tzatziki
  • Roast or slow cooked meat
  • Greek salad
  • Roast potatoes
  • Dolmades

Healthier options in a Food court

  • Thai stir-fry with extra veggies, no noodles or rice
  • Sashimi, edamame, brown or black rice sushi
  • Soul Origin salad
  • ¼ chicken and salad or roast vegetables
  • Sandwich on sourdough or seeded bread with salad and a protein

Healthier meal options at a Pub or Club

  • Grilled fish or steak and salad or veggies
  • Chicken Caesar salad (dressing on the side)
  • Garlic prawns
  • Burger on sourdough roll 
  • Poke bowl
  • Any salad options with an added protein
  • Roast meal (gravy on the side)

Healthier Mexican take-away options

  • Grilled fish or prawn tacos
  • Burrito bowl with brown rice, added veggies and chicken/meat/fish/tofu/beans

Looking for personalised diet advice? Book in with an Eatsense dietitian in person or online.


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