Takeaways are convenient and cheap, but as we all know they are also loaded with salt, fat and sugar. Some takeaways can take their toll on your health if you consume them too often, though. Many health conditions, from diabetes to heart disease, have been linked to the consumption of an unhealthy diet and lack of exercise. Some takeaway menus now list their calorie and fat contents as a way of helping consumers make healthier choices – here are some tips on how to still enjoy your weekend treats but not put a negative impact on your health.
Fish and chips
Fish and chips are a quick and easy meal, as well as being cheap, but there are plenty of ways to make your Friday night chippie a healthier one. For example, add in a portion of mushy peas or baked beans, and watch for higher fat options such as pies and sausages. The thicker the chips, the better they are for your health, as they absorb less fat. If you share a portion of chips, you’ll also consume less calories. Many fish and chip shops add a lot of salt, so if you want to add salt do it yourself at home – it will be less unhealthy. Try not to eat all of the batter around your fish, as this soaks up a lot of the oil and fat.
Italian
If you’re opting for a pizza, choose a low fat topping such as prawns, fish, ham or vegetables. You can even ask for extra vegetables to boost your intake of nutrients – don’t ask for extra cheese though, as this will cause the pizza to be too high in fat and calories. Pasta is easier to make healthy, as you can choose a tomato based sauce or one which has plenty of vegetables and seafood in the sauce. Try not to opt for a cheese or cream-based sauce, as these will be very high in fat. Any dishes which have a lot of butter or bread will be bad for you, to try to choose starters which are salads or rich in fresh vegetables.
Chinese
Watch out for anything on the menu that is battered or marked as crispy, as this will mean that it’s deep fried. Starters such as prawn crackers and spring rolls will usually be deep fried as well, so avoid these where possible. Your best option is steamed dishes, which won’t be as high in fat, but stir fries are usually fine as they are low in fat and high in nutrients from the vegetables.
Thai
Thai food is generally healthier than Chinese food, but try to opt for steamed dishes and those containing fish or vegetables. Curries in Thai cuisine usually contain a lot of coconut milk, which can be high in fat, so choose a stir dry instead. If you do have a curry, don’t eat all of the sauce and load up on the veggies instead.
Indian
Anything that is cream-based or deep fried should be off your radar. Indian food is usually high in vegetables, as it is predominantly a vegetarian diet, so choose something that is tomato-based and have it with plain rice or a chapatti. Lentils are great for your health, so a dal or lentil based curry will be a healthier choice. If you avoid the accoutrements, such as samosas or deep fried bhajis, then you should be able to enjoy the meal and still remain relatively healthy.