How to Order a Healthier Chinese Takeaway

We love serving food that makes people feel good, and from our experience running a family kitchen in Barry we know that choosing a healthier takeaway is often more about small, sensible swaps than giving anything up. People come to us wanting food that tastes of home and still fits with everyday habits, and over the years we have learned which choices make the biggest difference without affecting enjoyment. This guide pulls that experience together with clear UK guidance so you can order in a way that feels like a treat and sits comfortably with a balanced diet.

Ordering well means thinking about balance, portion and a few menu choices that add vegetables, lean protein and lighter sauces. It also means knowing when to share, when to swap and when to ask for small adjustments. We will walk through practical tips that work for families, singles and groups, and point to items on our menu you can pick if you want a healthier option without losing flavour. These are the kinds of swaps our regulars ask for and that we are happy to prepare.

Choose dishes with plenty of vegetables

A quick way to improve any takeaway is to add generous vegetable dishes to the order, because they increase fibre, colour and volume without adding many calories. Vegetables help each meal feel more balanced and satisfying, which makes overeating less likely, and they provide vitamins and minerals that are often missing from fast meals. On our menu you will find options such as Tofu with Green Peppers & Black Bean Sauce, Mixed Vegetable Soup and Stir-Fried Greens that are designed to boost veg intake while keeping flavour front and centre. Including one or two vegetable dishes alongside a main will lift the meal, help you hit recommended portions of veg and make the overall plate seem fresher.

Prefer lean proteins and plant-based options

Choosing lean protein is one of the most practical ways to cut saturated fat while keeping meals filling and protein-rich. Options such as chicken breast, steamed fish or tofu provide the protein you need with less oil than fattier red meats or heavily battered items. Our menu has dishes like Satay Chicken Skewers and steamed fish options, and we can often swap to lean cuts or tofu to suit dietary needs. For people reducing calories or saturated fat, selecting a vegetable or tofu dish alongside a lean protein is an easy win that keeps the plate balanced and enjoyable.

Pick cooking methods that are lighter

The cooking method matters more than most people realise, because it substantially affects calorie and fat content. Steamed, boiled or lightly stir-fried dishes generally use less oil than deep-fried options and tend to keep flavours clean and bright. Where menus list steamed or braised dishes, those are often a better choice if you want to reduce overall fat intake yet still enjoy familiar flavours. The Food Standards Agency recommends offering steamed and grilled choices in catering settings, and picking those kinds of dishes will usually cut down on unnecessary oil without making the meal feel restrictive.

Watch the sauces and ask for them on the side

Sauces are the biggest hidden source of sugar, salt and calories in many takeaway meals, and simply controlling how much sauce you use will change the nutritional profile of the meal. Asking for sauces on the side allows you to dip and control portions, which significantly reduces added sugar and salt while keeping the taste you love. If a menu item is described as glossy, sticky or sweet, that is a prompt to consider a portion-controlled approach or a lighter alternative. UK guidance on balanced eating suggests cutting back on high-sugar and high-salt condiments, and asking for sauce separately is one of the easiest changes to implement.

Think about portion size and share plates

Takeaway portions are often larger than a single meal’s needs, and portion control is an efficient way to reduce excess calories without changing the dishes you enjoy. Sharing mains between two people or ordering a couple of smaller dishes to create a balanced plate gives variety while keeping individual portions sensible. For families we recommend pairing one main with two vegetable sides and splitting a rice portion, which spreads out flavours and reduces overeating. Evidence on takeaway meal sizes shows single-servings can be unexpectedly large, so mindful portioning is a practical habit that makes takeaway more regular-friendly.

Choose wholegrain or sensible carbohydrate portions

Carbohydrates are a natural part of Chinese meals and do not need to be avoided, but sizing matters more than strict exclusion. Choosing a smaller portion of rice or noodles while adding an extra vegetable dish will lower the overall calorie count and increase fibre intake. If brown rice or wholegrain options are available choose them for the extra fibre and sustained fullness, and if not, simply ask for a smaller rice portion and more veg on the side. The NHS recommends basing meals on higher-fibre starchy foods and balancing them with vegetables and protein, which is exactly the approach that makes a takeaway meal feel more nutritious.

Swap starters for soup or fresh small plates

Starters are a temptation because they multiply both flavour and calories before the main arrives, but swapping heavy starters for broth-based soups or steamed small plates is an effective way to make a meal lighter. Soups such as chicken and mushroom or vegetable broths often fill you up and warm you without the additional oil of fried starters. On our menu the soup options and steamed dumplings offer comforting starts that are lower in fat and keep you satisfied while you wait for mains. Choosing a lighter starter reduces the impulse to keep eating just for flavour, and gives the whole meal a more considered pace.

Be mindful of salt and hidden sugar

Salt and sugar are commonly added to sauces and glazes, and many customers are surprised at how quickly these extras add up across a meal. The UK maximum recommendation for adults is to keep salt intake to 6 grams a day on average, so spreading out salt intake over other meals helps avoid exceeding that limit on a single takeaway. Simple requests such as “less salt” or “sauce on the side” are usually straightforward for kitchens to accommodate, and checking menu descriptions beforehand helps you spot higher-salt options. The British Heart Foundation and other UK advisers encourage making small requests that reduce salt and sugar and these changes become habitual over time.

Make smarter swaps: small changes that add up

Small swaps accumulate and become a new normal, so thinking in terms of gradual improvement rather than instant overhaul works best. For example, replace chips or an oversized rice portion with an extra vegetable side, choose a grilled skewer rather than a battered dish, and pick light soy or tomato-based sauces over sweet glazes. On our menu options such as lettuce wraps, steamed tofu, and satay skewers are provided for customers who ask for lighter plates. Over weeks and months these small choices mean fewer calories, less salt and a more varied diet without sacrificing the social and sensory pleasures of takeaway food.

Practical ordering tips and how we help customers

We keep the menu clear so customers can spot lighter options quickly, and many callers ask for “less oil” or “sauce on the side” which we are happy to accommodate. If you are ordering for a group plan the dishes so there is a balance of veg, lean protein and a measured portion of rice or noodles, and consider asking for rice portions to be split or reduced. Checking the menu online before you order helps you decide calmly, and many UK health advisers suggest planning ahead rather than ordering on impulse. From our side we are always ready to advise and will happily point out which dishes are lighter or could be adapted to suit dietary needs.

Final thoughts

Ordering a healthier Chinese takeaway is about balance and small, consistent choices rather than denial. Choose vegetables, pick lean proteins, watch portions, control sauces and opt for cooking methods that keep oil low. These practical steps will let you enjoy the takeaway you love while keeping your meals more balanced across the week. From our kitchen in Barry, we are always glad to help customers find those swaps and to make small adjustments so takeaway feels like a treat that fits with your lifestyle.