What takeaway food to order in (and what to avoid) if you have COVID-19

If you have been lucky enough to avoid contracting COVID-19, perhaps it is a good time to buy a lottery ticket, as it seems that many of us have found ourselves spending another week in ISO as the dreaded virus continues to do the rounds. When you are unwell, preparing nutritious meals for yourself and the family is the last thing on your mind, despite the need for good nutrition at this time to aid recovery. The good news is there are a number of home delivery meal options that can help ease the burden of food prep, while still ticking key nutrient boxes we need to support our immune system.

GOOD CHOICES

Thai

While there are plenty of high fat and high calorie Thai foods, such as pad Thai and green curry, there are some good choices thanks to the fresh vegies that form the base of many popular menu items. Any vegetable-based stir-fry is a good option, and a dose of chilli will help clear the airways. Choose lean protein options such as prawns or beef strips when you can for a natural iron and zinc hit, and swap the starchy white rice for extra vegies to make your order a lot healthier.

Japanese

It is the mix of Omega-3-rich sashimi, pre- and probiotics courtesy of a range of fermented foods, and nutrient rich superfoods such as edamame and seaweed that makes Japanese such a good option nutritionally. While you are recovering seek out warm options like miso soup, grilled salmon and edamame, and choose brown or black rice where possible to reap the added benefits of wholegrains.

Middle Eastern

Middle Eastern cuisine can be as healthy or as heavy as you wish, with the large range of grilled meats and vegetable-based options on offer. Steer clear of deep-fried menu items like falafel, and instead opt for meat or chicken skewers; lighter salads including tabouli and fattoush; and any legume-based vegetable stew are all going to be a great choice.

Mexican

Forget jumbo burritos and nacho plates brimming with cheese and sour cream and instead opt for lighter options packed with vegetables, like a naked burrito. Skip the rice unless brown is available and go easy on the corn chips to enjoy a reasonably healthy and tasty meal. And if you don't mind a bit of spice, enjoy the jalapenos for a metabolic hit.

Vietnamese

When it comes to healthier takeaway options, Vietnamese is often overlooked, despite it being one of the lightest options you can find. Not only is Vietnamese food light from a calorie perspective, it is packed with lean protein and vegetables, and with far less fried food than other Asian cuisines. Although relatively high in sodium, pho is a good option when recovering from COVID, the broth helping aid rehydration after a period of eating and drinking little for several days at a time.

Indian

Anti-inflammatory spices are used in many fragrant curries, and if you avoid dishes made using ghee and/or coconut milk, a curry packed full of vegetables (minus the pile of white rice) can be a good option nutritionally. You cannot go wrong with an order of dhal as a starting point; chicken tikka is another relatively light option, as is a tomato-based curry with fish or beef. The spices are good for metabolism, and also for the nasal passages when you are suffering from a respiratory illness.

ORDERS TO AVOID

Fried food

While you may have a hankering for greasy food, these high fat snacks are the worst option nutritionally when you are sick. COVID is a virus that increases inflammation, and foods that are high in salt and fat also increase inflammatory pathways in the body, so these will do nothing to aid recovery, and may even worsen any symptoms being experienced.

Pizza

If made on a thin wholemeal base and topped with plenty of vegetables, pizza can be a healthy option, but let's be honest, the pizza we tend to order in does not generally fit this description. High in processed carbs, fats and salt, keep the pizza homemade if that is what you are craving, and skip the 2-for-1 deals and the greasy garlic bread and sweetened drinks.

Chinese

Don't be fooled by the bright colours and the odd steamed dumpling, because on the whole, the Chinese dishes we order in are deep-fried and high in fat. Fried rice and noodles, spring rolls, dim sims, sweet and sour pork, honey king prawns and crispy skin chicken may all be incredibly tasty but that is thanks to the lashings of salt, oil and MSG. Unless you opt for steamed fish and vegetables, your order will lack the nutritional profile that a healthy meal of lean protein and vegetables offers. If you are craving Asian food, opt for Vietnamese or Japanese instead which are often much lighter from a calorie perspective.

Susie Burrell is an accredited practising dietitian and nutritionist and holds a master in coaching psychology.