In today’s fast-paced world, food delivery apps like DoorDash have become indispensable. The sheer convenience they offer can be a lifesaver, but navigating the myriad choices to find healthy options can feel overwhelming. This article will guide you through making smart, nutritious choices on DoorDash without sacrificing convenience or flavor.
Embracing a Balanced Approach
The key to healthy eating, especially when ordering takeout, is balance. It's perfectly fine to indulge in fast-food cravings and treat yourself occasionally. In fact, doing so is essential for fostering a positive relationship with food. Many restaurants on DoorDash now offer healthier options that can seamlessly integrate into a balanced lifestyle. By making simple adjustments, such as adding more nutrient-dense ingredients to your usual order, you can create meals that satisfy your taste buds and support your overall health goals.
Mindful Adjustments for Healthier Choices
When ordering takeout, a few mindful adjustments can make a significant difference in the nutritional value of your meal:
Utilize Filters and Tags: Many restaurants on DoorDash label menu items with tags like "vegetarian," "vegan," and "gluten-free." You can also use the "healthy" filter, which showcases plant-forward dishes like salads, bowls, and wraps.
Prioritize Whole Foods: When browsing healthy DoorDash options, aim to choose meals made with whole foods more often than ultra-processed foods. Use resources like Canada’s Food Guide to build meals with a balance of protein (grilled chicken, fish, tofu, or legumes), fiber-rich carbohydrates (whole grains like brown rice or quinoa), vegetables, and heart-healthy fats (avocado or nuts).
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Control Dressings and Sauces: Dressings and sauces can be flavorful additions, but they’re often loaded with empty calories, sugar, and sodium. Requesting them on the side allows you to control the amount you add, enhancing the flavor of your meal without going overboard.
Manage Portion Sizes: Takeout portions can be quite large, making it easy to overeat. Consider splitting a larger meal with a friend or saving half for later. If you’re still hungry with a smaller portion, try adding extra protein and fiber. If you are still craving something sweet, instead of finishing a whole box of cookies, enjoy 1-2 with a side of Greek yogurt and fresh berries for added protein and fiber. The Portions Master app can also help break the meal down into balanced servings.
Review Nutrition Information: Many chain restaurants provide nutrition information directly on DoorDash, making it easier to understand the nutritional content of your meal and choose healthier options.
Focus on Adding Nutrients: Instead of focusing on what to avoid, think about how you can add nutrients to your meal.
- Add Extra Veggies: Many meals offer add-ons, so consider adding extra vegetables to your bowl, salad, or sandwich.
- Choose Grilled Over Fried: Grilled items often have less saturated fat and sodium than fried foods, making them a more heart-healthy choice.
- Swap Sauces and Condiments: Salsa, hot sauce, or vinaigrettes often pack plenty of flavor with less sodium and saturated fats than creamy dressings or heavy sauces.
- Pick Fiber-Rich Sides: Sides like whole grains, beans, and vegetables provide fiber, which helps keep you feeling full and supports digestion.
Restaurant-Specific Recommendations
DoorDash offers access to a wide range of popular restaurants, many of which have healthier menu items or customizable options to fit a balanced diet. Here are some examples:
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Chipotle: Chipotle is an excellent option for building a balanced meal with its customizable bowls and fresh ingredients.
- Order Suggestion: Build a bowl with brown rice, black beans, grilled chicken, and fajita vegetables.
- Custom Tips: Skip the sour cream or replace it with salsa or guacamole.
Subway: Subway offers customizable sandwiches with a variety of fillings and bread options.
- Order Suggestion: Opt for a 6-inch sandwich on whole-grain bread with lean meats like turkey or chicken breast.
- Custom Tips: Go light on heavy sauces like mayo and try olive oil and vinegar or mustard instead.
Starbucks: Starbucks offers a variety of beverages and snacks, with some healthier choices available.
- Custom Tips: If ordering a drink, customize it to reduce syrups and sugar.
Panda Express: This chain offers some healthy options, especially if you opt for steamed or grilled items more often than fried options.
- Custom Tips: Choose fried items like orange chicken and spring rolls less often.
The Cheesecake Factory: While known for its indulgent desserts, The Cheesecake Factory also offers some healthier entrees.
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- Order Suggestion: Healthy items on the menu include their grilled salmon, white chicken chili, turkey avocado sandwich, or salads with vinaigrette dressing.
- Custom Tips: Dessert can absolutely fit into a balanced lifestyle.
Tim Hortons: Tim Hortons offers a variety of options for both meals and drinks, making it easy to enjoy a meal on the go.
McDonald’s: McDonald’s has healthier options that fit well with a balanced diet if you know what to order.
Taco Bell: Taco Bell offers customizable options that can be made healthier with a few modifications.
- Order Suggestion: Try the Power Menu Bowl with chicken, black beans, guacamole, and pico de gallo for a balanced meal.
Wendy's: Wendy's offers salads and other options that can be part of a healthy meal.
- Order Suggestion: The Apple Pecan Chicken Salad with vinaigrette dressing is a flavorful, filling option.
- Custom Tips: A baked potato can be a more nutritious side as they aren’t deep fried and retain a bit more fiber.
Smoothie King: Smoothie King offers a variety of smoothies with different ingredients and nutritional profiles.
- Custom Tips: For smoothies, try customizing with almond milk, spinach, and fruit for a refreshing drink rich in fiber, antioxidants, and healthy fats.
Pita Pit: Known for its Mediterranean-inspired options, Pita Pit offers a variety of options where you can build your own wraps and bowls.
Sweetgreen: Sweetgreen offers a variety of fresh, nutrient-packed salads and bowls, making it a top choice for healthy options.
Additional Tips for Healthy DoorDash Ordering
- Customize Your Order: Customizing your order with small tweaks can make a big difference in the nutritional value of your meal.
- Swap Sides: When it comes to sides, consider swapping fries for a side salad, steamed vegetables, or a piece of fresh fruit.
- Choose Healthy Beverages: Choose water or unsweetened tea more often than sugary sodas.
- Save Your Favorites: Save your favorite healthy options to your account after ordering, so your go-to nutritious options are always within reach.
- Plan Ahead: Planning meals and snacks ahead of time and having the foods you want on hand can make your life so much easier. Use the “schedule for later” option to plan your meal ahead of time, making you less likely to wait until you’re overly hungry to eat.