According to Yelp, takeout and delivery orders are on the rise.

In terms of U.S. consumer purchases, pizzerias are up 44%, and fast food restaurants are up 64%.

It makes sense! Ordering dinner from a local restaurant is a great way to support small businesses while practicing social distancing.

But as we all know, takeout food is often packed with fat, salt, and empty calories. And when you’re trying to stay healthy in the midst of quarantine, it can be easy to ignore your nutrition instincts in favor of something easy.

So, how do we stay healthy while continuing to support our local restaurants?

You can still order takeout without sacrificing your nutrition by making a few simple (and delicious) swaps.

1. Skip the fries.

One of the easiest changes to make is swapping your side of fries for a side of fresh fruit or steamed veggies. If you’re still craving carbs, take it slow! Switch to a side of mashed potatoes or a baked potato, and skip the fry oil.

2. Try out red sauces.

Is it Pasta Night? Skip the creamy white sauce (loaded with butter, cream, and oil) and try out a lighter red sauce. “Red sauce” doesn’t have to mean marinara: many restaurants offer delicious twists on traditional red sauces with additions like sun-dried tomatoes, artichoke hearts, or spinach. To take it one step further, see if your favorite pizzeria offers whole-wheat pasta or spiralized veggies instead of your usual noodles.

3. Watch your portion sizes.

Delivery and takeout portions are often huge—that’s why we like them so much! However, it’s easy to over-eat when you’re ordering something delicious, and wake up with a stomachache. The best way to avoid over-eating is to portion out your meals as soon as they arrive. Put half on your plate and save the rest for tomorrow—it’ll be a delicious lunch while you’re working from home!

4. Switch to white meat.

if you’re ordering sandwiches, baked platters, or chicken quarters, try switching to white meat instead of dark. Take a break from red meat too and substitute that steak for a chicken breast or a gorgeous piece of fish. There are always opportunities to try something new from your favorite restaurants!

5. Practice Meatless Monday.

Yup, you can go meatless with delivery! This is a fun opportunity to check out a new restaurant or cuisine you’ve never tried. Many Asian cuisines offer delicious vegetarian or vegan dishes, like Indian curries, Thai soups, and Vietnamese noodle dishes with plenty of veggies. Adding less meat into your diet is good for your heart and cholesterol, but it’s also good for the planet! Practicing one vegetarian meal a week helps lower the emissions produced by the meatpacking industry.

6. Stay away from the fryer.

This one’s easy: swap fried for grilled. This applies to chicken, fish, appetizers, you name it! Wherever you can avoid fried food, you can avoid a significant amount of grease, fat, and salt. One of my favorite swaps is choosing summer rolls over spring rolls when I order Thai food. These non-fried apps are stuffed with fresh veggies, and usually a protein like crab meat, then rolled in fresh wrappers. Paired with a spicy dipping sauce, they’re INCREDIBLE!

7. Try a fatty fish.

If you’re trying something new, take a look at the seafood side of the menu! White fish and fatty fish like salmon are high in antioxidants and omega-3s, and they both make a fantastic source of lean protein. Yes—there is such a thing as “good fat,” and you’ll find it in seafood!

8. Double up on veggies.

Whenever you can, ask for extra veggies. If you’re craving a pizza, that’s fine! Just make sure it’s loaded with vegetables, or swap a slice for a healthy serving of salad, instead. Add in veggie-forward appetizers, ask for an extra scoop of vegetables in your soup or noodle dish, and stock up on heart-healthy salads. Your body will thank you!

9. Swap soda for seltzer.

Cutting out soda is one of the quickest ways to lose weight and boost your nutrition. Instead of adding that two-liter to your order, try swapping soda for seltzer (to keep the bubbles!). If you’re craving sugar, try out an all-natural lemonade or iced tea. While these drinks still contain a lot of sugar, you’ll be better off with the natural sweetness from a blackberry lemonade as opposed to the harmful chemicals in soda.

10. Ask for no salt.

This is a trick many people use in fast food restaurants to get fresh fries, but it’s also a great way to make delivery food a pinch healthier. Ask the restaurant to leave the salt out of your dish, then add your own spices once it arrives. It’s a great way to control how much sodium is actually sneaking into your diet, and a fun way to experiment with different flavor profiles, too!

If you’re having trouble sticking to quality nutrition during quarantine, we get it. It’s tough!

We offer virtual nutrition consultations for all of our clients — contact us today to schedule yours!