The weekend treat takeaway orders that WON’T make you fat – from curries to tacos and pizza
AFTER a long day at work, cooking from scratch is often the last thing you want to do - or perhaps you just have no interest in cooking.
Two thirds of adults in England, Wales and Northern Ireland grab a takeaway at least two or three times a month, according to a survey commissioned by the Food Standards Agency.
But consistently reaching for fast food can have a big impact on your waistline, as well as your overall health.
Dr Aileen Alexander, NHS GP, weight loss expert and founder of wellness firm Nourish, tells Sun Health: "Most takeaway meals are extremely high in calories.
"Some even exceed daily calorie needs in a single serving, which can lead to weight gain if consumed regularly.
"Takeaways often contain saturated and trans fats too, which can increase cholesterol levels and the risk of heart disease."
Portions are often larger than standard serving sizes, she warns - making it easy to overeat, and they tend to lack essential nutrients, including fibre, which helps fill you up and boosts gut health.
That’s not to say takeaways should be totally off the menu though - we all need a treat every now and again.
Instead, next time you reach for a takeaway menu, why not think about switching up your order to avoid piling on the pounds?
Here, Dr Alexander shares her top picks for when you’re craving a treat….
CHINESE
You might be shocked to hear that half a portion of chicken chow mein, egg fried rice, some beef in black bean sauce and a couple of prawn toasts rack up to a staggering 1,300 calories, according to .
That’s more than half a man’s recommended daily calories (2,500) and 62 per cent of a woman’s (2,000).
And if sweet and sour chicken is your guilty pleasure, half a portion typically contains around 500 calories.
But it's not all bad news. You can still enjoy Chinese food without hampering your healthy eating regime.
"The best options are going to be steamed dumplings (41 calories each), rice with grilled Chinese chicken (538 calories) and stir fried vegetables with no or minimal sauce (87 calories)," says Dr Alexander.
"If you’re being mindful of health and calories, I would suggest avoiding anything deep fried, such as sweet and sour chicken, fried rice or spring rolls."
INDIAN
If Indian is more your thing and you're tempted by a creamy korma, you might be dodging the spice, but a portion contains around 600 calories, according to Nutracheck.
Throw in a plain naan, which contains around 300 calories, and you’re already close to half of your recommended daily calorie intake - and that's without the rice!
Dr Alexander says that tandoori chicken (250 calories), dhal (280 calories), or vegetable curries (188 calories) served with a small portion of brown rice (109 calories) are your best bets to keep calories down.
These dishes also contain more fibre which, when eaten frequently, can keep your bowels regular, as well as help reduce the risk of bowel cancer.
Fibre also keeps you fuller for longer which, over time, may aid weight loss.
And rice contains fewer calories than naan, with a portion of basmati coming in at around 200 calories, according to .
“It’s better to avoid deep-fried dishes like samosas or bhajis, and rich, creamy curries like butter chicken,” says Dr Alexander.
MEXICAN
A word of warning - when it comes to Mexican food, it can be very easy to overeat.
That’s thanks to all the delicious ‘picky’ bits, from fried tortilla chips and guacamole to cheesy toppings and large dollops of sour cream.
A typical serving of nachos with cheese can contain up to 300 calories, according to , as well as a lot of saturated fat.
"Lean white meats such as grilled chicken or fish tacos (378 calories) are a great choice when ordering Mexican," says Dr Alexander.
"Team it with salsa, beans, and loads of vegetables, or a salad with lean protein and a vinaigrette instead of fried burritos, nachos with cheese, or heavy sour cream."
AMERICAN
Fried chicken, thick milkshakes, loaded fries…the mere thought of all these foods might set your taste buds alight.
But your body won’t necessarily appreciate them.
Did you know just three pieces of KFC fried chicken contain 900 calories, and a medium McDonald's milkshake contains 366 calories?
A portion of bacon cheese fries can also pack in 500 calories, according to Nutracheck.
Dr Alexander says: "It goes without saying that fried foods like chicken tenders, burgers with bacon and cheese, as well as milkshakes, and large portions of fries are extremely high in calories."
She suggests ordering a grilled chicken salad (342 calories) or a turkey burger (570 calories) instead.
It’s best to prioritise meals that contain lean proteins and low calorie sauces
Dr Aileen Alexander
"You don’t have to give up the bun, but it would be a good idea to avoid double carbs (bun AND fried)," the expert adds.
"Also, try to double up on fibre and nutrients by asking for a side of steamed vegetables without butter or oil."
If you need to, customise your order.
"Ask for sauce or dressing on the side so you're in control of how much you use or eat," the expert says.
"You can also order without the fries, or ask for a half portion or even on a separate plate to share."
THAI
Although Thai dishes tend to provide a healthy balance of carbs, protein and fats, as well as lots of colourful veggies, some meals can still pack in serious calories.
A classic Pad Thai, for example, can rack up over 1,000.
Dr Alexander says: "It’s best to prioritise meals that contain lean proteins and low calorie sauces, so stir fries over curries and tomato-based tom yum soup (121 calories) instead of tom kha soup (357).
"Tom kha is made with coconut milk, which is high in fat and calories."
Broth-based soups, such as chicken noodle, will also contain fewer calories.
As for your side dish, Dr Alexander recommends steamed rice instead of oily noodles.
ITALIAN
When Friday night finally hits, few things are more enticing than a pizza delivery and glass of your favourite tipple.
But an order can easily spiral out of control.
A 12-inch meat pizza can rack up 1,500 calories, according to Nutracheck.
Add a stuffed crust and dipping sauces and you could end up consuming well over your daily recommended calorie intake.
"It’s my favourite, but stuffed crusts, extra cheese, and high-fat toppings like pepperoni are very high in calories," adds Dr Alexander.
But, never fear, you don’t have to swerve pizza altogether.
"Thin-crust pizza with plenty of vegetables and lean protein (such as chicken) is a good choice (138 calories per slice, or 1,102 per pizza)," says the expert.
In fact, you can save around 50 calories on each slice, just by opting for a thinner crust.
12 ways to slash 500 calories from your daily diet
By Alice Fuller, Health Features Editor
AS part of a blitz on obesity, in 2022 large restaurant chains were forced to add calorie counts to their menus.
Yet a review has revealed the move only tends to cut our intake by 11 calories per meal – the equivalent of two almonds or a single Pringle crisp.
But there are much easier ways to reduce calorie intake without you even noticing.
Here are some simple tricks you can try to shave 500 calories from your daily diet...
- Swap crisps for popcorn (calorie saving: 30)
- Order an Americano instead of a latte (calorie saving: 180)
- Buy semi-skimmed or skimmed milk not whole (calorie saving: 65)
- Opt for thin crust pizza instead of stuffed crust (calorie saving: 547)
- Replace fizzy drinks with sparkling water or herbal tea (calorie saving: 139)
- Use non-stick pans to grill your food (calorie saving: 60)
- Use smaller plates (calorie saving: 250)
- Swap double cream for Greek yoghurt (calorie saving: 40)
- Order salad dressing on the side (calorie saving: 40)
- Use chicken breast not thigh or turkey mince not beef mince (calorie saving: 100)
- Eat porridge for breakfast instead of cereal (calorie saving: 150)
- Have a bowl of fresh fruit or two square of dark chocolate for dessert instead of a cake or pie (calorie saving: 180)
Dietitian Emma Shafqat told The Sun: “Creating a calorie deficit, by consuming fewer calories or increasing physical activity, leads to weight loss.”
Jennie Norton, Registered Dietitian Nutritionist at, added: “So-called ‘calorie creep’ often happens through mindless eating – grabbing snacks on the go, finishing off extra portions, and so on.
“Packaged foods, even those that seem ‘healthy’, can also contain hidden sugars and fats. Over time, these little extras can lead to weight gain or make it harder to maintain or lose weight.
Cutting 500 calories a day might not seem significant, but it could lead to 1lb or 2lb of weight loss a week.
“Small changes really do add up. And the best part? You don’t feel like you are missing out.”
If you do crave a pizza that’s higher in calories, why don’t you share it instead, and fill half your plate with a side salad?
But it’s not just pizza you need to be wary of at your favourite Italian - pasta portions can be deceptively big.
Try to avoid calorie-dense creamy sauces, and maybe opt to share.
"White meats such as grilled chicken or fish in a tomato based sauce (220 calories) with a side of vegetables (35 calories) is a very healthy choice," says Dr Alexander.
Plus, these contain plenty of protein to keep you fuller for longer.
Try to share sides if you can. And for starters, opt for melon and Parma ham (200 calories), mussels (130 calories) or grilled calamari (80 calories) as a healthier alternative to anything deep fried, like arancini balls.
Keen for a tiramisu? Try to share dessert if you can: one serving of a Pizza Express tiramisu contains 507 calories!
So, the proof is in the pudding... you don't have to sacrifice your weekly takeaway treat for the sake of your waistline with these handy swaps. Just remember a treat is just a treat!
