Nutritionist Sophie Guidolin shares her tips to order out without the guilt.

It’s a cold evening, you’re tired from your work day and workout, and the cooking dinner seems like the same amount of effort as the mission to get man on the moon.

Never fear, you can order takeaway on the occasion without breaking your healthy-eating streak. Rather than stressing about the takeaway itself, consider how you can order nutritious and satiating foods that will nourish your body and fill you up.

There’s more and more healthy options, so without further ado, this is what a nutritionist would order.

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Thai cuisines offer so many great, nutritious fresh salads. Steamed fish with rice and vegetables is a go-to favourite of mine, and I also would recommend fresh spring rolls.


Italian meat varieties like steak and chicken dishes are always a winner and high in proteins – avoid the heavier, creamier pastas if you are watching your calorie intake or looking for a option


My go-to order is steamed dumplings! I also love Hot & Sour soup – try and opt for the clearer varieties when ordering soups and broths for a healthier option.


There are so many healthy, nutritious options when ordering from Mexican! I would recommend opting for and adding grilled chicken for extra protein.

Naked burritos and crunchy salads are always a winner. An easy hack to keep calories on track is to ask for no cheese and cream that are usually included within dishes.


My go-to orders are tandoori chicken, madras with vegetables, dahl! For a healthier option try to avoid the creamier dishes like butter chicken and naan!


Sashimi is the perfect delicious and nutritious order! When ordering Japanese I also love to add in steamed Dumplings and miso soup!


Fresh spring rolls and vermicelli salads – nutritious, delicious and perfect to get your veggies in for the day.

Her #1 choice?

I love Grill’d – the Simon Says Burger on Pannini is always a winner and gets my tick of approval.

Otherwise, I will usually order an eye fillet steak and a big, bulky salad if I am trying to watch my food intake – although I usually end up with my favourite dish which is a gamberi pasta!

Key tips to keep in mind when ordering takeaway.

  • A great hack is to always order a bulky salad and consume that first!
  • The more basic options that you can select, the better, as you are able to know exactly what you are ordering.
  • Choose things like steak and baked potatoes over a pasta dish that maybe has 30+ ingredients and can become hard to track.
  • Removing things like cheese, sour cream, sauces makes a huge difference for those trying to stay on track with macros and achieve their personal health goals.
  • Be mindful of the added MSG.
  • Choose steamed dishes over fried.

Sophie Guidolin is a nutritionist, author and personal trainer. You can follow her here @sophie_guidolin

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