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Takeaway tips

Ngā tohu iti o ngā kai kawe

Takeaways are an easy option after a long, hard day at work. But most takeaways are not very healthy.

Aim to cook most of your meals at home. When you have takeaways, choose options with plenty of vegetables, such as wraps, salads and stir-fries.

Make takeaway alternatives at home

Everyone enjoys takeaways and a night off cooking. You might find that you are choosing takeaways because you have no time or energy to cook. If you have got some basic ingredients in your fridge and pantry, you can make quick, healthy meals at home in the time it takes to choose, order and pick-up your takeaways.

You could make pizza using pita bread topped with pasta sauce or tomato paste, vegetables and grated cheese. Or a quick pasta dish with pre-prepared sauce, tuna and frozen vegetables.

Even if your fridge and pantry are looking a bit low on food, you can do a “quick-grab” meal at the supermarket. Fried chicken takeaways cost about $30 for a family meal. For just $15 you can get a cooked chicken, coleslaw and rolls from the supermarket.

For more tasty, quick and low-cost meal ideas from the supermarket, see Supermarket = Super Takeaways from Community and Public Health.

Traditional takeaways

If you are going to have traditional takeaways, use the following tips to help you choose a healthier option. Have them less than once a week.

Takeaway	Tips for a healthier option
Chinese, Thai and other Asian dishes	Get out of your comfort zone and choose dishes with lots of vegetables. For example, stir fried Asian greens, lamb salad, Vietnamese pancakes or rice paper rolls. Swap fried rice for steamed rice. Avoid deep-fried and sweet and sour dishes.
Fish and chips	Fish and chip shops vary. Look for those that serve grilled, crumbed fish and thick, straight fries. Ask for no salt or salt sachets instead of having salt put on your order.
Indian	Try curries with lots of vegetables. For example, spinach, cauliflower and potato. Go for Tandoori-style curries or curries based on tomato or yoghurt. Avoid dishes with coconut cream, cream, ghee or anything deep-fried such as samosas, bhajis and pakoras. They tend to be high in unhealthy fats.
Pizza	Ditch the meat-lovers pizza and go for vegetable toppings. Choose thin and crispy bases rather than thick or cheesy-filled types. Try a salad instead of a side of garlic bread.

Takeaways and children

Everyone has a role to play in providing food for tamariki (children) and modelling eating well. You can help tamariki by:

not using takeaways as a bribe or reward for good behaviour
not having takeaways totally off limits so they become extra exciting and a bit naughty in your children’s eyes
not making a big deal about how tasty takeaways are
encouraging your tamariki to skip sugary drinks and avoid upsizing
teaching your tamariki to stop eating when they are full
teaching your tamariki about advertising and the promotion of takeaways. Food companies target tamariki and want whānau (families) to eat more of their food, even though it does not usually look after health.

Written by HealthInfo clinical advisers. Last reviewed September 2021.

Page reference: 298119

Review key: HIHEC-62690