Takeaways

It is very easy when you’re buying a takeaway to have more fat, salt, and calories than you realise.

It’s easier to eat more than you would normally too, as often the portions are large.

If you buy takeaways regularly it’s important to try to make healthier choices. If a takeaway is a rare treat, don’t worry too much about it.

Below are some examples of healthier choices you can make when ordering different kinds of takeaways:

Burgers

  • Stick to regular sized burgers, without cheese or mayonnaise

  • Choose grilled burgers, chicken, or fish instead of deep fried

  • Have water or a diet drink as regular fizzy drinks and milkshakes are high in sugar

  • Avoid the ‘go large’ options

Chinese food

  • Choose stir fry dishes or chop suey

  • Remember food in batter will be high in fat e.g. sweet and sour dishes

  • Choose steamed or boiled rice or noodles rather than egg fried rice or chips

  • Avoid deep fried starters like spring rolls or prawn crackers

Fish and chips

  • Share a portion of chips

  • Go for the smaller portion size options

  • Leave some/most of the batter, but eat the fish

  • Have mushy peas but avoid curry sauce, gravy and cheesy chips

Indian food

  • Choose tandoori dishes cooked without added fat or sugar

  • Choose green salad (undressed) – traditional accompaniments for tandoori food

  • Choose plain rice and chapatti instead of pilau rice and naan

  • Avoid curries with a cream base sauce such as korma, pasanda, masala

  • Avoid papadams, onion bhaji, pakora, samosa and chips

  • Some meats can be higher in fat, consider choosing chicken or prawn

Italian food

  • Choose tomato or vegetable sauces with any type of pasta

  • Choose minestrone soup served with bread as a starter

  • When it comes to pizza; ham, vegetables, tuna, and prawns as toppings are lower in fat

  • For extra toppings choose tomato, onion, peppers, pineapple, sweetcorn, or other vegetables

  • Avoid extra cheese on top of pizza or pasta dishes

  • Think about the size of pizza you order and avoid stuffed crusts

  • Avoid garlic bread, especially with cheese on the top

  • Avoid creamy or cheese sauces e.g. lasagne, cannelloni and carbonara

Sandwich bars

  • Ask for spread/margarine to be used sparingly - or ask for none

  • Choose granary or wholemeal bread

  • Two rounds of single sandwiches are better than one triple decked

  • Choose low calorie dressings e.g. yoghurt, low fat mayonnaise

  • Avoid sandwiches with added mayonnaise i.e. tuna/egg/cheese savoury

  • Avoid sausage or bacon as these are likely to have been fried

  • Avoid full fat cheese, especially if mixed with mayonnaise