Eating well isn’t about perfection. It’s about healthy food swaps—small, repeatable choices that let you enjoy life without giving up flavour. In part 1 of our food swaps series, we explored easy changes you can make at home. Now it’s time to tackle something trickier: takeaway and dining out.

From late-night pizza to Friday-night curries, social meals and quick fixes are part of real life. You shouldn’t feel guilty about them. The trick is to choose smarter versions and simple swaps that give you all the enjoyment, without the heavy crash afterwards. In this guide, you’ll learn practical ways to eat out or order in—while still supporting your health, energy, and goals.

If you’re curious how these swaps tie into your overall metabolic health, try our free, no-contact insulin resistance test. It takes just a couple of minutes and helps you see where you stand.

Why dining out feels harder to navigate

Restaurants and takeaways are designed to keep you coming back. That often means larger portions, higher sugar and salt, and more refined carbs than you’d usually cook at home. Pair that with late eating and drinks, and it’s easy to feel heavy, bloated, or drained the next day.

But here’s the good news: you don’t need to avoid your favourite spots. You just need a framework for healthy food swaps that work wherever you go. Think of it as learning to “edit” the menu instead of following it blindly.

Key principles for healthy food swaps when eating out

• Protein first. Anchor meals with lean protein (chicken, fish, tofu, beans). It steadies blood sugar and keeps you satisfied.
• Veg matters. Look for meals with visible vegetables—or order sides to fill half your plate.
• Watch the sauces. Creamy, sugary, or heavy sauces add hidden calories and sugar. Choose tomato, broth, or olive oil–based options.
• Think timing. Save starchier, heavier meals for dinner instead of lunch, and walk afterwards when possible.

Healthy food swaps by cuisine

1. Chinese takeaway

Traditional options often use sweet sauces and deep frying. Better swaps:

• Choose stir-fries with chicken, beef, tofu, or prawns—and extra veg.
• Swap fried rice for steamed rice—or even better, half rice and half stir-fried veg.
• Go for clear soups (hot & sour, wonton) instead of fried starters.

2. Indian curry night

• Opt for tomato-based curries (tandoori, jalfrezi, rogan josh) over creamy kormas or masalas.
• Swap naan bread for chapati or share naan between the table.
• Choose lentil dishes (dal) for fibre and protein.

3. Italian dining

• Order thin-crust pizza with extra veg toppings—skip stuffed crusts or double cheese.
• Swap creamy pasta sauces for tomato-based or seafood sauces.
• Add a salad starter—greens first blunt the glucose rise from pasta or pizza.

4. Burgers & grills

• Choose grilled chicken, turkey, or plant-based burgers over fried options.
• Swap chips for salad, roasted veg, or sweet potato wedges.
• Lose the top bun—or wrap in lettuce—for a lighter but still satisfying option.

5. Sushi & Asian bowls

• Choose sashimi, nigiri, or rolls with more fish and veg, less tempura.
• Swap white rice bowls for brown rice or half-rice-half-salad bowls.
• Add miso soup or edamame for fibre and protein.

Practical habits that make swaps stick

Swaps are easier when you make them habits:

• Start with water. Hydrate before the meal—helps reduce overeating and balances cravings.
• Ask for extras. Don’t hesitate to request extra veg, grilled protein, or sauce on the side. Restaurants expect it.
• Share portions. Many takeaway portions feed two. Share or save half for the next day.
• Walk it off. Ten minutes after eating lowers blood sugar and helps digestion.

Eating out with the Feel Great System

The Feel Great System is especially useful when you’re eating out. Balance before a meal helps blunt glucose spikes, while Unimate offers smooth energy without jittery highs. Together, they give you anchors so you can enjoy meals out without the crash afterwards.

And if you ever feel uncertain about whether these swaps really matter for you, remember—you can test where you stand today with our insulin resistance test. No details required, just a simple two-minute check.

Sample weekend swaps in action

Here’s how a typical weekend could look with swaps built in:

• Friday night: Pizza night → choose thin crust, extra veg, side salad, and share one pizza instead of two.
• Saturday lunch: Burger outing → grilled chicken burger, salad instead of fries, sparkling water instead of soda.
• Saturday dinner: Curry night → tomato-based chicken jalfrezi with dal and chapati, not korma with naan and rice.
• Sunday family meal: Roast chicken, big portion of veg, moderate potatoes, skip dessert or share fruit with yoghurt.

Common mistakes to avoid

• Thinking all “healthy” labels mean better. “Vegan” doesn’t mean lower sugar; “gluten-free” doesn’t mean balanced.
• Skipping protein. A meal of chips or bread alone spikes blood sugar and cortisol.
• Eating carbs first. Bread baskets and prawn crackers before mains set up a crash. Save them for later or skip entirely.
• Weekend extremes. Don’t “write off” the weekend—moderate swaps add up and leave you feeling better on Monday.

When dining out is frequent

If takeaway or dining out is a weekly (or daily) routine, swaps become even more important. Regular restaurant meals without balance can raise your long-term risk of insulin resistance, weight gain, and poor sleep. Consistent swaps and the support of Unimate & Balance make it possible to enjoy meals out while keeping energy steady and goals intact.

Next steps

Next time you head out for a meal, don’t stress. Remember the simple framework: protein first, veg on the plate, carbs later and paired. Ask for swaps, share portions, and walk afterwards. Combine that with Balance before unpredictable meals, and you’ll notice the difference almost immediately.

For more practical guides like this, check our latest news section, where you’ll find advice on carb timing, fibre, and stress management. And remember—everything we suggest sits behind our 90-day money-back guarantee, so you can explore confidently.

Final thoughts

Dining out and takeaways should be part of a life well-lived. With a little awareness and a handful of healthy food swaps, you can enjoy the meals you love without the crash, guilt, or Monday morning slump. Real health isn’t about avoiding restaurants—it’s about knowing how to order smarter and enjoy it fully.