Instead, plump for curries with tomato-based sauces, such as jalfrezi and madras – or forgo the sauce entirely with tandoori or shashlik dishes, which are cooked in a traditional clay oven. Steer clear of anything containing ghee or heavy cream, such as tikka masala, korma, and saag paneer, as well as deep-fried sides like bhajis, samosas, pakoras and poppadoms. With its oily naan bread and velvety curries, Indian might not be your first choice for a healthy takeaway – but with some careful selection, it's one of the healthiest options going. However, you should avoid ordering tempura, she says, 'and try not to over-consume soy sauce, as it's rich in sodium.' Indian 'The fish in sushi is great as it contributes to healthy fat and protein,' says Svanfeldt. Sushi is particularly nutrient-dense, containing avocados, seaweed and plenty of fish. Little wonder Japan's life expectancy is among the highest in the world. Largely fresh and unprocessed, the traditional Japanese diet contains limited amounts of saturated fat, sugar and refined foods – instead you'll find fish, tofu, rice, and cooked and pickled vegetables on every menu. 'The best options are those with a lot of beans, tomato-based salsas and vegetables,' says Svanfeldt. Choose brown rice over white, fresh beans instead of refried, and soft tortillas over fried shells. When you're ordering, opt for a burrito bowl or tacos filled with lean meats, poultry, fish or beans. Traditional Mexican food is fresh and bright, with ingredients like coriander, lime and peppers – although in the UK, there's a tendency towards deep-fried dishes topped with cheese and sour cream: loaded nachos, chimichangas and taquitos. 'Choose the options with less meat, and preferably no bacon,' she says, 'and have potato wedges or salad as a side, instead of chips.' Mexicanįor a healthy takeaway, Mexican cuisine has plenty of options. Extra cheese, breaded chicken, double patties and high-fat sauces are best avoided. It's possible to enjoy a burger as a healthy takeaway, but make some sensible swaps first. 'For an even healthier option, go for the falafel.' 'Choose salad instead of chips, and have less of the white sauce, as it tends to be high in fat and energy-rich,' says Svanfeldt. Swerve the spinning rotisserie meat and ditch your doner for a shish kebab, which is usually grilled. Avoid soggy chips – this means they've soaked up excess oil from the fryer – and ask for them without salt, so you're in control of how much is added. When it comes to chips, ask for a smaller portion or share one between two. If that's not available, try to leave some of the batter. While the batter may be one of the tastiest parts of the meal, breadcrumbed fish is a far healthier option. When foods are fried in oil, they lose water and absorb fat, which cranks up their calorie content. Peas are one of the best plant-based sources of protein, and are rich in fibre and polyphenol antioxidants. If you're heading to the chippy for dinner, skip the sausages and pies and put mushy peas on the menu instead to hit one of your five-a-day. We spoke to Signe Svanfeldt, nutritionist at Lifesum, about the healthiest takeaway options – including foods to avoid and what to choose instead – so you can order with confidence: Fish and chips With a few careful tweaks, it's possible to enjoy a nutritious meal from your favourite restaurants without sabotaging your health or weight loss goals. So before you resign yourself to cooking from scratch, take a fresh look at the menu. And while the occasional fast food binge won't hurt, frequently gorging on junk food can do a serious number on your health.īut the good news is while most fast foods are packed with fatty ingredients, many takeaway restaurants now offer healthier alternatives and eating well doesn't mean you have to give up your weekend treat. If you're aiming to be healthy or stick to a weight loss plan, is it possible to still eat fast food? Given that most takeaway dishes contain considerably more than your recommended daily intake for salt, added sugar, and fat, the idea of a healthy takeaway sounds like a contradiction.
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