The healthiest takeaways to order

or food chains that deliver numerous and different preparations, from traditional Italian dishes to ethnic ones. Ordering meals, however, must not cancel the pre-established healthy food goals or hinder the adoption of balanced diets suitable for the treatment of certain pathologies. With the right know-how and the right attention to the raw materials used in the preparation of meals, it is It is possible to choose among the healthiest options available for each type of cuisine and, at the same time, to support local businesses that are in difficult economic conditions at the present time. The fundamental rule is, even in this case, not to exceed, so do not use the take away more than twice a week. When a dish is cooked at home, in fact, you can adjust the doses, seasonings, read nutritional values ​​on the labels, balancing all the nutrients. When ordering take-away foods more healthy, in an intelligent way, it is useful to ask the restaurateur a few more questions about cooking methods and ingredients.

which, if advanced, would turn into waste. Lack of awareness of portion sizes is often the reason people struggle to control their weight. In recent years, numerous studies have shown that the size of the portions of take-away food has increased, a key factor that should not be underestimated for the onset of certain diseases such as obesity, diabetes, cardiovascular, gastrointestinal and hypercholesterolemia disorders. In this regard it is useful. learn about seasonal foods that can regulate blood sugar levels and control diabetes or prevent its onset. Typically, take-out portions can be larger than the recommended portion. A healthy dish include:

• ¼ of protein, such as lean meat, fish, poultry, eggs or legumes.
• ¼ of whole grains, such as pasta, bread, starchy vegetables.
• ½ of vegetables, such as salads, mixed vegetables or cooked vegetables.

Cereals in particular are perfect for iron intake, especially at breakfast.

When choosing take-away foods, also favor functional foods that improve skin aging.or those that contain little sodium, which if taken in large quantities can be harmful and often the craving for salt hides other problems.

, salt, saturated fat and low in dietary fiber. The main goal of takeaway food is to be delicious, a comfort food that can conceal greater quantities of sugar, fat and salt to make it tastier.

Avoid "beige" foods. "Beige" or light foods are classified as low in flavor, low in fiber, and high in carbohydrates and fat. They are ingredients, or dishes, to be consumed only rarely, once a month, when following a healthy and controlled diet. They include: burgers, pizza, dishes rich in butter or cream, pastries or fried foods, sauces and toppings because they are high in fat and salt.

Choose healthier cooking methods. When ordering take-away foods, it is recommended to opt for healthier cooking such as grilled, steamed, stewed or fresh. Yes also to look for ways to include more vegetables.

Check the nutritional intake. Some restaurants and food chains indicate the nutritional values ​​of a particular dish directly on their website. If these are not available, there are numerous platforms and apps to download on your mobile phone that allow you to calculate the calories of a dish, adding those of the individual ingredients.

, grilled meats, mix of cereals and vegetables. Often, when ordering dishes at home, we tend to want to experiment with new cuisines, with different tastes, ethnic flavors. The choice, in this case, must be taken taking into account some factors such as the ingredients of the dish, the cooking, the condiments used by tradition of a particular cuisine. Here, the best choices in case of:

Chinese

• Steamed / boiled dumplings or bao
• Broth-based soups with noodles or lean meat
• Steamed, braised, stir-fried - fish, seafood, lean meat, skinless chicken, tofu with vegetables

To avoid: Sweet and sour pork and spring rolls

Indian

• Tikka or tandoori dishes
• Tomato-based curries, such as Vindaloo
• Lentils, chickpea-based curry

To avoid: buttered chicken and fried samosas

Mexican

• Burrito, fajita, soft taco
• Salsa, guacamole and lime
• Grilled corn cobs

To be avoided: churros and nachos

Japanese

• Sushi with vegetables, fish, shrimp, egg, tofu, seafood, avocado
• Steamed gyoza
• Soba noodle soup

In moderation: ramen, chicken kaarage; soy sauce because it is rich in salt
To avoid: tempura

Pizza and Hamburger

• Small thin pizza with vegetable toppings (limit meats and fatty cheeses)
• Grilled chicken or meat burger with wholemeal bread and, if available, fresh salad, tomatoes, cucumbers, onions

Avoid: French fries, cheddar, bacon, fizzy drinks, sauces