The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Whether you're juggling work, family, or just need a break from cooking, takeout might be calling your name—and that’s perfectly okay.
If you're working toward better glucose balance, you might wonder whether food delivery fits into your health goals. The good news? It absolutely can. With a little planning and a flexible mindset, takeout can be part of a nourishing and healthy glucose-friendly lifestyle.
Let’s explore how to make food choices that support your glucose health—without giving up the convenience (and joy) of your favorite delivery meals.
Your guide to smart and healthy takeout food choices
1. Start smart: Read the menu like a pro
Spend a couple of minutes looking over the menu before you order. Try grilled or baked options instead of fried to dodge extra saturated fat and salt. Choose veggie sides, especially non-starchy ones like broccoli, spinach, or zucchini, for more fiber. And remember—a salad isn’t always the healthiest choice if it’s loaded with heavy dressing or bacon. Look for simple proteins and lots of veggies for a winning combo.
2. Don’t get fooled by menu buzzwords
Keep an eye out for sneaky menu buzzwords. Sometimes terms like “fat-free,” “low-calorie,” “light,” “sugar-free,” “all natural,” “whole grain,” or “gluten-free” sound healthy, but they may mask added sugars, sodium, processed ingredients, or even extra calories.
Words like “crispy” or “battered” often mean fried, while “smothered,” “loaded,” or “creamy” hint at heavy sauces or extra fats. With a quick scan and a little know-how, you’re set to make food choices that support your glucose goals and keep takeout easy and enjoyable.
3. Build a nutrient balanced plate
When it comes to your meal, balance is key. Look for meals with fiber-rich carbs (like whole grains or beans), lean protein (chicken, fish, tofu), and healthy fats (avocado, olive oil, nuts). This combination helps you feel full and can help keep your glucose levels steady. Not sure what to pick? Here are some ideas to get you started:
- Whole wheat chicken wrap with avocado
- Salmon sushi roll with brown rice
- Turkey and black bean burrito bowl with corn, tomatoes, and lettuce
- A slice of veggie pizza with thin, whole grain crust
4. Customize with modifications
Make takeout fit your glucose goals with just a few tweaks like these to help you order with confidence:
- Ask for sauces or dressings on the side
- Swap fries or chips for extra veggies, a side salad, or fruit
- If your meal comes with fried ingredients or a large bun, ask if you can have it grilled or opt for a lettuce wrap instead. This small swap reduces refined carbs that may cause glucose spikes.
- Be mindful of condiments like ketchup, honey mustard, or sweet chili, as these often contain hidden sugars. Opt for alternatives like mustard or vinegar-based dressings.
5. Try something new
Takeout is a great chance to explore new flavors that can still align to your glucose health goals. Many cuisines—like Chinese or Greek—offer plant-based sides and dishes. Trying something new can break up your routine and make mealtimes more enjoyable.
Just remember, as you venture into unfamiliar dishes, it’s still important to pay close attention to their ingredients—especially hidden sugars, refined grains, or processed additives that can affect your glucose. Using a glucose biosensor can help you track how new menu items impact your body, so you can enjoy exploring with confidence and stay informed about your choices.
6. Listen to your body’s hunger cues
If you let yourself get too hungry, it's easy to overdo it when your food finally arrives. Try having a light balanced snack (like hummus and veggies or apple slices with unsweetened nut butter) to help curb hunger before you order, so you're making choices with a clear mind—and your glucose in check. Once your food arrives, give yourself a moment to plate your meal and enjoy every bite. The more you tune in to your own cues, the better you'll feel, both during and after your meal.
7. Experiment with Stelo to learn what works for you
With Stelo, making takeout work for your glucose goals gets a whole lot easier. You can simply snap a photo of your meals to uncover patterns that show how different takeout options affect your glucose levels over time. These insights can provide the clarity you need to order with confidence, no matter what’s on the menu.
Your takeout, your way
Eating should be enjoyable—not stressful. With a little curiosity and a flexible mindset, you can make healthy choices that support your glucose goals and still love what’s on your plate. Takeout is your chance to explore; try new ingredients, mix up your order, and see what works for you. Don’t worry about getting it perfect—focus on what feels good and helps you feel your best. Stelo is here to help you learn along the way. Ready to order? You’ve got this.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
