The Smarter Way to Order Takeout, According to a Dietitian

A dietitian shares how to order smarter — without giving up the foods you love.

You’ve had a long day. Your inbox is overflowing. You barely managed to get your kid to swim class on time. You have groceries at home, sure, but it’s already 6 p.m. and there’s no way you’ve got the energy to steam broccoli and grill salmon.

Plus, your kid hates salmon. Like, HATES salmon.

So you do what any reasonable adult does on a weekday afternoon — you reach for the apps. DoorDash, Uber Eats, Grubhub, Gopuff, Caviar, Instacart. You start scrolling through endless options — burgers, sushi, tacos, that place you always order from. You add items to your cart, pay the extra fees for “faster” delivery, and check out… A meal that started at $22.50 somehow now costs over $60.

But it doesn’t matter. Takeout is your destiny tonight.

After dinner is over — once the burgers or pizza or tacos (or whatever it was) have been demolished — a sense of regret creeps in. Not because you ordered takeout. Takeout is the hero in this story.

No, the regret comes from what you ordered.

Let’s be honest, takeout tends to be unhealthy. But I’m here to say that it doesn’t have to be. Which is why I sat down with Gabriella Prettelt, a registered dietitian with Virtua Health, to break down how to order takeout in a way that still supports your health.

Can takeout actually be healthy?

Absolutely. Takeout is part of real life. Busy schedules and long days mean not every meal will be home-cooked — and that’s okay. The goal isn’t perfection. It’s making small, intentional choices that support your overall health over time.

What’s the first thing to look for on a menu?

Start with how the food is prepared. Grilled or baked options are typically a better choice than fried, as they use less oil and tend to be lower in added fats and calories. These cooking methods still deliver flavor and satisfaction — just without relying on excess oil.

If there’s one habit to start immediately, what is it?

Add fiber. Most takeout meals are low in fiber, yet fiber plays a key role in helping you feel full and satisfied. Including a source of fiber — like a side salad, vegetables, or even fruit — can make a noticeable difference in how you experience your meal.

Why does starting with fiber actually matter?

Starting your meal with fiber — such as vegetables or a salad — helps you feel fuller earlier in the meal. That sense of early satisfaction can make it easier to avoid overeating and may even help you naturally save part of your meal for later. It’s a simple habit that can shift portion control without feeling restrictive.

Do you have to give up foods like fries or pizza?

Not at all. Healthy eating doesn’t mean eliminating the foods you enjoy. Instead, it’s about being intentional. If there’s something you really want — like fries — you can plan around it.

Rather than building an entire meal around that indulgence, balance it out. For example, pair a protein-rich salad with a smaller portion of fries. This approach allows you to enjoy what you love while still supporting your overall goals.

What’s one mistake people make when ordering takeout?

Waiting until they’re overly hungry. When hunger is high, it becomes much harder to make intentional choices. Decisions tend to be more impulsive, and portions can quickly get out of hand.

If you want support making more balanced food choices while working toward your health or weight goals, schedule an appointment with a Virtua registered dietitian or Complete Weight Management team to create a plan that works for your lifestyle.