WE all love a takeaway.
No matter how hard you try, a home-cooked curry or pizza just doesn’t taste as delicious as a takeout option – which is why so many of us have a shrine of takeout menus in our kitchens.
But can takeaways be healthy, and do nutritionists ever order them?
Well, yes they do. But they don’t order every side going with their curries, or gorge on deep fried pizza every week.
We asked seven experts to rate their best and worst takeaways – and the results surprised us!
The BEST options for dieters…
1. Indian is ON the menu
It’s one of the nation’s faves, and the good news is if you’re on a diet it can stay ON the menu.
Dietitian Helen Bond and nutritionist Lily Soutter both chose Indian as their top choice if you’re trying to lose weight – but there are a couple of catches.
“If I were to choose Indian, I often choose a Chicken Shashlik which is a chicken marinated in spices and cooked in a clay oven with tomato and peppers,” Lily tells The Sun Online.
“I love to order a vegetable and pulse side dish such as Rajma Dupiaza (red kidney beans, chickpeas) with onion and green peppers.
“Alternatively, I opt for Dhal, a dish made with fibre rich lentils.”
And Helen says that she tends to order Tandoori chicken with steamed rice or plain chapati and vegetables.
“It’s full of flavour – without any of the guilt of a takeaway and a relatively nutritionally balanced takeaway meal.”
If I were to choose Indian, I often choose a Chicken Shashlik… alternatively, I opt for Dhal, a dish made with fibre rich lentils
Lily Soutter
Hannah Braye, Lepicol’s nutritional therapist, also agrees: “If getting a takeaway I tend to order from my local Thali Cafe, which provides wholesome vegetable based South Indian curry and dhal in a re-usable metal tiffin box.”
But a word of warning. Dieitian Sophie Medlin warns Indian can easily become every dieter’s enemy, if you’re not careful when ordering.
A korma with fried rice, naan and bhajis, could add up to 4,000 calories pretty quickly – adding 3st if you ate it twice a week for a year!
2. Middle Eastern’s a charm
Registered nutritional therapist, Angelique Panagos, said when it comes to take out, opting for Mediterranean or Middle Eastern cuisines can help you avoid piling on the pounds.
So, kebabs – another top Brit pick – is still on the cards, but you might need to steer clear of the extras.
She says: “I tend to go for more Mediterranean styles when ordering out – things with lots of fresh vegetables, fish and olive oil.”
And Dr Sarah Jarvis, GP at patient.info adds: “I choose Lebanese and Middle Eastern dishes.
“Middle Eastern takeaways are often high in lentils, pulses and vegetables.
“But steer clear of the deep-fried pastries laden with sugar which make up so many Middle Eastern desserts.”
3. Yo Sushi!
With lots of fish and veg, Japanese is recognised as being one of the healthiest cuisines there is.
And dietitian Helen Bond says that’s why she never feels guilty about ordering it in.
“Sushi and sashimi are generally low in fat and with oily fish fillings like tuna and salmon, are rich in heart-healthy omega 3s,” she says.
“But be careful with the blood pressure raising salty soy sauce.”
4. Good morning Vietnam!
It’s delicious and has the benefit of being packed with fresh veggies, Vietnamese is dietitian Sophie Medlin’s top pick.
“I LOVE all food,” she says.
“If I am having a ‘healthy’ takeaway I love Vietnamese papaya salad with a side of summer rolls.”
And the WORST offenders are…
1. Not so sweet, just sour
It might be delicious but Chinese isn’t the best option if you’re trying to shed those last pesky pounds.
“Lots of takeaways are high in oils that have been heated to very high temperatures, and that heating can change the molecular structure of the oils and can be bad for us, explains Angelique.
“They often have a very high salt content. I find that if I’ve had a takeout, I’m so thirsty that night.
“If you’re ordering Chinese, avoid sweet and sour sauces – the key is in the name.
“They’re packed with sugar and the colour is often so unnatural.”
2. Meat feast pizza
More bad news dieters… pizza is off the menu – well, thick, stuffed crust is!
Sophie says: “If you’re having a meat feast pizza and garlic bread and chips then you’re looking at 4,000 calories or twice the usual amount of calories needed in a day.
“Eating twice your calorie requirements even just twice per week could mean that you gain over a pound of fat each week or over 3st in a year.”
Angelique adds: “If you’re ordering pizza, you might want to consider thin crust over thick.”
So maybe keep that order for a real treat day, and go thin crust to keep it a bit healthier.
3. Fish and chips
“Fish is an extremely healthy option, but these properties are often diminished with the addition of batter and deep-fried chips,” explains Lily.
“With close to a 1000 calories per serving, you’re provided with almost half your daily energy requirements in just one meal.
“Unfortunately, there are limited options on the menu when looking at fish and chips which means there is little room to choose healthier alternatives.
“While there is nothing wrong with enjoying this dish, moderation is key.”
So, how can you make standard takeout meals healthier?
It’s perfectly possible to live healthily off Deliveroo if you live near chains like, say, The Real Greek, Itsu or Crussh.
And it’s also possible to make healthier decisions for more standard takeout meals… if you know what to look out for.
“Services such as Deliveroo have really changed the takeaway market, with good quality food from all kinds of restaurants now delivered to your door at the push of a button,” nutritional therapist Hannah Braye tells The Sun.
“If you are ordering in, opt for freshly cooked options containing lots of veggies and consider cooking your own accompaniments such as wholegrain rice.
“Even if having a pizza, consider sharing and making up a big colourful salad or bowl of green veg to fill the rest of your plate.
Taking a high fibre supplement such as Lepicol Lighter shortly before eating may also help stop you from overeating.”
Top tips to make your take out work for you…
1. Keep in mind portion size
Most takeaways are over generous with serving sizes and research suggests that people eat and drink more when offered larger sized portions.
If the mains are big, try splitting the food and then putting the rest in the fridge rather than out on the side. That’ll buy you thinking time to decide whether you want to eat more or not.
Dr Sarah Jarvis warns: “Portion size plays a big part. For instance, take away pizzas tend to be very unhealthy, but if you give in to a ‘supersize’ for an extra £1 offer, you’re much more likely to end up overeating.”
“If choosing pizza, try opting for small to medium pizzas with a thin base rather than a deep pan or cheese stuffed crusts as these tend to be high in calories, fat and salt,” adds Lily.
2. Get a plate
Helen Bond tells us: “Don’t eat your takeaway straight from the plastic container, as it is hard to keep track of how much you’re actually eating.
“One container of curry together with rice or noodles would easily serve one or two people.”
3. Make your own sides
“Unfortunately, sides often tend to be the unhealthiest part of the meal because many are deep fried and high in refined carbs, and accompanied by sugar and additive filled dips and sauces,” says Hannah.
“You also run the risk of filling up on these items, leaving less room for other more nutrient dense dishes.
“Cooking your own sides, such as wholegrain rice, extra veg and home-made pickles is generally a healthier option.”
In an ideal world, try to boil your own rice and pack out your plate with lots of fresh salad or veg so that you’re filling yourself up on nutritious things first.
4. Don’t fall for bargains
Lots of takeaway deals upsize your food and drink.
While it’s super tempting to go for a bargain, larger meals that include tonnes of fizzy pop are only going to result in more pounds around your waist rather than in your wallet.
How often should we eat takeaways?
Angelique tells us that once a month is often enough, while Dr Jarvis says it’s important that they remain very much a “treat”.
“Takeaways should definitely be a treat rather than a regular event. Ideally, since it’s so hard to have a really healthy takeaway, I would suggest not more often than every couple of weeks.”
MORE ON DIET
So takeaways don’t necessarily need to be off the menu, it’s just about making sensible choices.
Keep them to being treats and pack your plates out with salads and you’re grand.
Someone dial Deliveroo!
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News Pictures You CAN eat takeaway and lose weight… the best and worst options for dieters revealed
You don’t have to pack away your bikini just because you’re the wrong side of 20. These body-beautiful stars reveal their secrets to staying in shape and prove you can smoulder in a two-piece, whatever your age. Read on and be bikini inspired!
TEENS
Hayden Panettiere
Size: 8
Age: 18
Height: 5ft 1in
Weight: 8st
To achieve her kick-ass figure, Hayden – who plays cheerleader Claire Bennet in Heroes – follows the ‘quartering’ rule. She eats only a quarter of the food on her plate, then waits 20 minutes before deciding whether she needs to eat again.
Hayden says: “I don’t have a model’s body, but I’m not one of those crazy girls who thinks that they’re fat. I’m OK with what I have.”
Nicollette says: “I don’t like diets – I see it, I eat it! I believe in eating healthily with lots of protein, vegetables and carbs to give you energy.”
kim cattrall
Size: 10-12
Age: 52
Height: 5ft 8in
Weight: 9st 4lb
SATC star Kim swears by gym sessions with Russian kettle bells (traditional cast-iron weights) and the South Beach Diet to give her the body she wants. To avoid overeating, Kim has a radical diet trick – squirting lemon juice on her leftovers – so she won’t carry on picking.
Kim says: “I am no super-thin Hollywood actress. I am built for men who like women to look like women.”
https://www.thesun.co.uk/wp-content/uploads/2019/01/DD-COMPOSITE-FOOD.jpg?strip=all&w=960
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