How to choose healthier takeaway options

Of naturally, it ‘s fine to enjoy a process every now and then, but when it comes to ordering in, there are simple tricks to get more slam for your vaulting horse, nutritionally speaking. Ca n’t resist those old favourites ? Making your own will mean you know precisely what goes into your smasher of option and will help you keep control of your recommend casual intakes. We have plenty of healthy recipe inspiration, including our chicken jalfrezi, pictured above. healthy eat and Friday nox feasting rarely go hired hand in hand. Some of our darling takeaway temptations pose particular problems, from cuisines such as taiwanese, italian, indian and mexican to dishes such as fish and chips. Some takeaways and restaurants now provide nutritional information on their menu or websites which is worth looking out for, as it can help you to make a healthier option.

Read on for our crown tips to make a healthier takeaway order …


A bowl of healthier chicken tikka masala with rice Our western sample for creamy indian curries and hearty naans can play havoc with our waistlines – and often it ‘s not besides heart-friendly either. Tandoori dishes are one of the easiest ways to enjoy a healthier takeaway as the kernel is normally grilled preferably than fried, cutting down calories and saturated fatness. Stick to tomato-based sauces and choose something with a piece of spice, guaranteed to quickly satisfy your taste bud. Swap your nan for a couple of poppadums topped with raita or tomato sambal, and choose plain over pilaf rice, which is cooked with excess petroleum. Healthier options:
Tomato-based or dry curries like tandoori, madras, jalfrezi, rogan and bhuna dishes ; plain rice, roti, poppadums. Cut down on:
Creamy curries like masala, pasanda or korma ; naan boodle, pilaf rice, bhajis. Make it yourself:
Try using a small amount of rapeseed anoint when cook indian food at family, and use wheaten flour and brown university rice preferably than white to make your dishes even more wholesome. For more inspiration, check out our healthy curry collection and goodly indian recipes .


A lighter sweet and sour pork dish In the UK, our favored chinese takeaway dishes tend to be battered, fried and crispy rather than more traditional low-fat offerings. Over-eating is a big stumble barricade, so choose for a soup starter while looking to steamed and stir-fried options to satisfy you. Healthier options:
Steamed/boiled rice, homely noodles, crab louse & sweetcorn soup, steamed dumplings, steamed fish, chicken chop suey, Szechuan prawn, vegetable stir-fry. Cut down on:
Fried rice, crisp duck, gluey sauces like sweet & sour, battered chicken/prawn/pork balls, prawn crackers, wontons, spring rolls, sesame crispen, fifth wheel ridicule. Make it yourself:
Cooking your own chinese favourites means you can cut down the amount of salt you ‘ll be taking in. besides, why not practise using chopsticks in the comfort of your own home ? You ‘ll eat more lento, giving your stomach a opportunity to tell your genius when it ‘s full. Check out our healthy Chinese recipe collection for more ideas .


A healthier barbecue chicken pizza Bowls piled high with creamy pasta and deep-pan, cheese-laden pizza may be delectable, but they ‘re not the most alimentary italian dishes. The good news is there are still lots of adorable lower-fat alternatives that are sure to satisfy. Opt for thin-based pizza and pastas with a tomato or vegetable sauce, and ditch the garlic bread in favor of better-for-you ciabatta. Healthier options:
Thin crust pizza, thin meats, vegetable and seafood toppings, bruschetta, ciabatta, italian soups such as pasta fagioli or petite marmite.

Cut down on:
Deep-pan or thick/stuffed-crust pizza bases, pepperoni or extra cheese toppings, creamy pasta sauces, garlic boodle, lasagna, fried squid, ravioli. Make it yourself:
If you ‘re rustling up your own italian feed, favourites like carbonara and lasagna need n’t be off the menu. Use less oil when cook and stick to lean meats and lower-fat soft cheeses to make your sauces creamy. Try our healthy italian recipe collection and discover the best healthy pizza you can make at home .

Fish and chips

A fillet of fish in breadcrumbs served with chips and mushy peas It may be a quintessentially british takeaway, but all excessively much an order from your local chippy can be high in fat and salt. A share of bathetic peas or baked beans will count towards your 5-a-day, but do n’t forget these can be high in salt excessively. helping sizes are often on the generous side, so ask for fewer chips or share one parcel between two. You can besides ask to add any condiments yourself, then that you ’ re more in control of your salt inhalation. And finally, while white fish is a good informant of protein, after it ’ s been battered and cooked in the deep-fat fryer, it ’ sulfur no longer lean. Breadcrumbed pisces may be a lower-fat choice, or merely leave some of the batter behind. Healthier options:
Breadcrumbed or plain barbecued fish, bathetic peas, baked beans, thick-cut chips ( they absorb less oil than thin-cut chips ). Cut down on:
Thin-cut or triple-cooked chips, pies such as steak and kidney, elephantine battered sausages, onion rings. Make it yourself:
Bake breadcrumbed fillets of fish and homemade chips in the oven for a crisp finish, with no deep-fat fryer required. Our classic recipes for crisp pisces & chips with bathetic peas or fish fingers & mushy peas are a great place to start. If you fancy something different, try our lemon pollock with sugared potato chips & broccoli mash, or salmon & ginger fish cakes .


A tortilla wrap with brown rice, beans, guacamole and cheese mexican food is surely full of flavor, but some items on the menu can be high in calories, saturated fats and salt. In general, tip clear of french-fry options in privilege of lean meats, fish or vegetables. Choose easy corn tortillas over crunchy, fry shells, and opt for brown rice rather of white if the restaurant offers it. Steer clear of adding lots of ‘ extras ’ to your dish, such as cheese, sour cream or mayonnaise. If you want to add sauce, tomato salsa is a good choice. part sizes can be big, so try splitting a starter or side serve between two, or save leftovers for another meal. Healthier options:
Fajitas, burrito or burrito ‘ bowls ’ filled with lean meats, poultry, fish or beans plus peppers and onions, tomato salsa, guacamole ( in easing ), grilled wimp or fish, salads ( served without french-fry taco stadium ). Cut down on:
Deep-fried dishes such as chimichangas, chalupas and taquitos, refried beans, tall mallow dips, salty tortilla chips, loaded nacho, sour cream, salads served in fried taco bowl. Make it yourself:
It ’ s easy to whip up a mexican banquet that ’ sulfur vitamin a alimentary as it is delicious. Fajitas are a great way to pack in batch of protein and vegetables, and you can use wheaten tortillas to increase fiber inhalation. Homemade chili con carne is another good option – try our classic chunky chili or vegan bean chili for a filling dinner. Browse our goodly Mexican solicitation for more inspiration .

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All our healthy recipe collections This page was last reviewed on 1st August 2018 by Kerry Torrens.

A file dietician, Kerry Torrens is a contributing writer to a phone number of nutritional and cooking publications including BBC Good Food magazine. Kerry is a extremity of the Royal Society of Medicine, the Complementary and Natural Healthcare Council ( CNHC ), and the british Association for Applied Nutrition and Nutritional Therapy ( BANT ). ad All health contented on is provided for general information lone, and should not be treated as a utility for the aesculapian advice of your own sophisticate or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare supplier. See our web site terms and conditions for more information .

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Category : Healthy