Can Take-Out Be Good for You? Healthy Options in Baltimore County

By Dana Leigh Smith and Sonia Su

More than 40 percent of those surveyed order takeout at least once a week, according to a recent study of more than 1,000 Americans. While many may assume this habit is contributing to our nation’s expanding waistline, the study actually revealed that people tend to consume healthier fare when bringing food in, compared to dining out.

Why? People are more apt to indulge in bread, appetizers, side dishes and dessert when they eat out, but skip the extra sources of calories when bringing food home. Although ordering-in appears to be the smarter choice, not all foods are fair game if you’re trying to stay trim. Academy of Nutrition and Dietetics spokesperson Libby Mills weighs in on the healthiest takeout dishes from a variety of local hotspots.

Chinese

China House
2233 Eastern Ave., Baltimore, 410-522-3456
Open Mon. to Thurs. 11 a.m. to 11 p.m.; Fri. & Sat. 11 a.m. to 12 a.m.; Sun. noon to 11 p.m.
Call for menu
Vegetarian options like Buddhist Delight or Eggplant in Black Bean sauce are healthy, high fiber picks, which can help lower cholesterol. If you aren’t ready to give up your go-to favorites, order a side of steamed vegetables and stir them into your meal to lower overall calories per serving, and boost fiber and nutrients. To lower calories even more, opt for sauce on the side or have your dish prepared in a broth, suggests Mills. Also, ask that your dish be prepared without monosodium glutamate (MSG), to help control blood pressure.

Indian

Mount Everest Restaurant
7927-C Belair Road, Nottingham; 410-668-2264 OR 4907 Frankford Ave., Baltimore, 410) 325-8166
Open Mon. to Thurs., Sun. 10 a.m. to 10 p.m.; Fri. to Sat. 10 a.m. to 11 p.m.
Menu
Avoid “Padoka” dishes, which are battered and fried and steer clear of Naan which is typically brushed with ghee—a clarified high-fat butter. Instead, opt for low-fat, high fiber and protein dishes like Dal Burkhara—a lentil-based option— or Chole—a chick pea dish. Meat and veggie kabobs and whole wheat tandoori dishes like Aloo Gobi and Sukhi Bhindi are other low-cal picks, full of belly-filling fiber, says Mills.

American

Mr. Rain's Fun House Restaurant
800 Key Hwy, Baltimore; 443-524-7379
Open Tues. to Fri. 11:30 a.m. to 3 p.m.; Wed. to Thurs., Sun. 5:30 p.m. to 9 p.m.; Fri. to Sat. 5:30 p.m. to 10 p.m.; weekend brunch 11 a.m. to 4 p.m.
Menu
In lieu of a traditional beef patty, opt for a less-artery clogging veggie, turkey, bison or salmon burger, and substitute fries for steamed veggies or a side salad with oil and vinegar, suggests Mills. If you order wings, get them as an appetizer for sharing, and ask for extra celery to keep you full. Avoid ordering foods described as deep or pan-fried, basted, batter-dipped, breaded, crispy, creamy, scalloped, au gratin or Alfredo which are all high in fat and can increase heart disease risk.

Greek

Greek Town Grill
4715 Eastern Ave., Baltimore; 410-276-4976
Open Mon. to Thurs. 11 a.m. to 9 p.m.; Fri. to Sat. 10 a.m. to 10 p.m.
Call for menu
Steer clear of fried calamari, saganaki (fried cheese) and fried zucchini. Beware of moussaka, baklava and other high-cal foods made with phylo dough. Instead, opt for dolmas (steamed grape leaves stuffed with rice and vegetable seasoning) and kabobs of grilled meats and vegetables. Still hungry? Hummus and tzatziki sauce served with whole wheat pita bread and sliced veggies make for ahealthy side dish to share, says Mills.

Italian

Isabella's Brick Oven Pizza and Panini
221 S High St., Baltimore; 410-962-8888
Open Mon. to Sat. 11 a.m. to 9 p.m.; Sun. 11 a.m. to 5 p.m.
Menu
Skip the free bread and olive oil and opt for some healthy appetizers instead. Minestrone soup or a fiber-rich bean variety, like ribollita or pasta fazul are all smart picks. Avoid high fat dishes like fried calamari, and ask for chicken, veal and eggplant Parmesan to be baked not fried, suggests Mills. If your dish comes with pasta substitute it for broccoli rabe, roasted peppers or another cooked vegetable to save calories and add vitamins and belly-filling fiber to your meal.

Mexican

Tortilleria Sinaloa
1716 Eastern Ave., Baltimore; 410-276-3741
Open Mon. to Thurs. 7 a.m. to 7 p.m.; Fri. to Sat. 7 a.m. to 8 p.m.; Sun. 7 a.m. to 6 p.m.
Menu
When ordering Mexican, shrimp or chicken fajitas are your best bet. Order the sour cream on the side or skip it altogether and ask for extra vegetables for added nutrients and fiber. A taco salad—sans the deep fried shell—is a flavorful, healthy option. Have the chef hold the dressing and order a side of salsa to use as a low-cal dressing. Other healthy picks include a protein and fiber-rich bean burrito and oven-roasted chili relleno, notes Mills.

TELL US: Which is your favorite restaurant for take-out? Dine-in? How often do you order take-out?