Anyone who has joined my 28 program knows that I’ll never be the trainer to tell you that you can’t eat this or can’t have that. I believe that sticking to a healthy routine is all about balance and this means your favourite takeaway doesn’t have to be completely off the menu.

One of my favourite things to do on a Friday night is order Uber eats with Snez and the girls (even if it does mean ordering from 3 separate restaurants because we can never settle on one!).

It’s all about knowing your healthiest options and not going totally overboard. So with that in mind, here are my top tips to ensure you don’t over-do it next time you’re placing your order.

Don’t order when you’re starving

Don’t leave ordering too late. When your eyes get bigger than your stomach, it’s a sure-fire way to end up with extra dumplings that just have to be polished off.

Keep an eye on your portions

My tip is to avoid eating straight out of the container and portion your food onto a normal sized plate or bowl you regularly use, before you dig in.

Aim for balance

Don’t worry, I’m not expecting that you’ll order meat and three veg! But do try to get a mixture of protein, carbs and good fats somewhere in your order.

Ditch the dessert

Steer clear of the sweet options on the menu, the good news is that these are usually pretty unsatisfying anyway, especially since they often arrive plastered to the top of the container!

Take a look at a few of my healthy go-to’s that you can enjoy without a side of guilt.

Healthy Chinese Takeaway Tips

Chinese take-out often gets a bad rap, but the good news is amongst all the deep-fried goodness there are definitely some nutritious options on the menu. Go for anything steamed like fish with vegies or tasty stir-fries packed with plenty of colourful veggies. Look for dishes that have lean protein like seafood, lean meat or tofu and stay away from anything deep-fried (yep sadly spring rolls are off the menu). It can be easy to go overboard on the rice here, so just remember to stick to about 1/4 of a cup.

Healthy Homemade Option: If you’re feeling up to it, why not try my Chinese Slow Cooked Beef Cheeks?


Healthy Japanese Takeaway Tips

With plenty of fresh fish, raw ingredients and low saturated fat choices, Japanese is one of the healthiest takeaway options you can go for. Choose sashimi or sushi (with brown rice if possible) or go for any teppanyaki grilled meats and steamed veggies – yum! Start your meal off with some edamame too for an extra protein hit.

Healthy Homemade Option: I do love my homemade Japanese Crispy Pancakes, which are so easy to whip up.


Healthy Italian Takeaway Tips

Nail your Italian order by opting for a thin-crust pizza loaded with veggie toppings. Share a couple of pizzas rather than having the whole thing and add a side salad to bulk up your meal and get an added hit of nutrients. If pasta is your vice, stay away from creamy sauces and go for tomato-based options instead.

Healthy Homemade Option: Give my Healthy Meat Lover’s Pizza a go if you want to recreate your own Pizzeria at home.


Healthy Vietnamese Takeaway Tips

There’s nothing like a warming bowl of chicken pho with a side of fresh rice paper rolls to hit the spot on a cold Friday night in. With plenty of fresh veggies, herbs and spices, this an awesome balanced, yet totally satisfying meal.

Healthy Homemade Option: My Rice Paper Rolls are a delicious and fun way to enjoy a variety of vegetables.


Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.