The Truth About Takeaways – Make Smarter Choices

Takeaways are undeniably convenient—and let’s face it, delicious. However, they also have the potential to become a significant source of extra calories and hidden fats if you’re not careful. By understanding what’s in your meal and making small adjustments to your orders, you can continue to enjoy takeaways without undermining your hard work. In this guide, we explore the complexities of takeaway meals and offer practical strategies for healthier choices, including some creative homemade (or “fakeaway”) ideas.

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Understanding Takeaway Calories

Hidden Ingredients:

Many takeaway meals are generously drizzled with extra fats, sugars, or sauces that you might not even notice at first glance. Items like creamy dressings, extra cheese, or sugary sauces can quickly bump up your calorie count. Recognising these hidden ingredients is the first step toward smarter decision-making.

Portion Size Awareness:

Standard takeaway servings are often larger than what is recommended for a balanced meal. Without careful consideration, you can end up consuming far more calories than intended. Learning to gauge portion sizes—using your hand, familiar household items, or even recognising the visual cues of a standard serving size—can be an invaluable tool for managing portions.

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Smart Takeaway Strategies

1. Do Your Research

• Look Up Nutritional Information:

Before placing an order, check if the restaurant or chain offers nutritional details. Many establishments now provide online calorie counts and portion recommendations. This information can help you decide whether a particular dish fits into your daily plan.

• Read Reviews and Forums:

Sometimes fellow health enthusiasts have already dissected the best (or worst) menu items. Look for feedback on healthier choices and any tips on customising orders to reduce the calorie load.

2. Customise Your Order

• Request Modifications:

Don’t hesitate to ask for dressings or sauces on the side, swap out fried items for grilled options, or substitute high-calorie sides (like fries) with a fresh salad or steamed vegetables. Small customisations can have a significant impact on the overall calorie count and nutritional quality of your meal.

• Mind the Extras:

Be cautious with sides, desserts, and sugary beverages. Instead of ordering a soda, opt for water or unsweetened tea. If dessert is a must, consider sharing it or choosing a lower-calorie option.

3. Mind Portion Sizes

• Share or Save Leftovers:

Often, takeaway portions are designed for more than one serving. If you’re tempted by a large meal, consider sharing with a friend or packing away half for later. This not only reduces your calorie intake in one sitting but also provides you with a ready-to-eat option for another meal.

• Estimate Portions Using Practical Guides:

Familiarise yourself with simple visual references—such as a portion of protein being roughly the size of your palm or a serving of carbohydrate being about the size of your fist. Using these guidelines can help you resist the urge to finish a plate that is far larger than what you need.

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Takeaway Section: Navigating Popular Takeaway Options

Here are some tailored tips and approximate calorie estimates for common takeaway types, helping you make more informed choices when ordering in:

Pizza

• Calorie Breakdown:

A typical slice of cheese pizza can range from 200–300 calories depending on the thickness and toppings. Extra toppings—especially pepperoni, sausage, or extra cheese—can add up quickly.

• Smart Choice Tips:

Opt for a thin crust and load up on vegetable toppings. Ask for less cheese if possible, and try to limit yourself to one or two slices, balancing it with a side salad.

Burgers and Fries

• Calorie Breakdown:

A standard burger, particularly those with bacon, cheese, or fried components, can be upwards of 500–700 calories per serving. Fries are often high in fat and salt, and a medium serving can contribute an additional 300–400 calories.

• Smart Choice Tips:

Consider choosing a grilled chicken burger or a plant-based option, and ask for wholegrain buns when available. Swap fries for a side salad or a portion of fruit, and if you do indulge in fries, aim for a smaller serving.

Asian Takeaways

• Calorie Breakdown:

Dishes like stir-fries can be nutritious, but be mindful of those with heavy sauces or deep-fried ingredients. A serving of chicken chow mein, for example, can be around 600 calories, particularly if the portions are large.

• Smart Choice Tips:

Request sauces on the side and load up on stir-fried vegetables. If possible, choose steamed dishes over fried ones, and be cautious of rice portions—perhaps opt for brown rice to increase fibre.

Indian Cuisine

• Calorie Breakdown:

Curries can be both delicious and calorie-dense. A serving of butter chicken might be in the region of 500–700 calories, especially when served with naan bread.

• Smart Choice Tips:

Choose tandoori or grilled options rather than creamy curries, and consider a side of dal (lentils) for added protein and fibre. Limit the number of naan breads and ask for less oil in the preparation.

Fish and Chips

• Calorie Breakdown:

This classic dish is typically high in calories due to the deep-fried batter on the fish and the oil used in frying the chips. A typical portion may well exceed 800 calories.

• Smart Choice Tips:

If you’re craving fish and chips, request the fish to be grilled rather than fried, or consider splitting a portion with a friend. Pair your meal with a side of steamed vegetables or a fresh salad to balance the indulgence.

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Fakeaway Ideas: Healthy Versions You Can Make at Home

Creating your own “fakeaways” is a fantastic way to enjoy the essence of your favourite takeaway dishes while having complete control over the ingredients and cooking methods. Here are some creative ideas to get you started:

Fakeaway Pizza

• Homemade Thin Crust:

Prepare a thin, whole-wheat pizza base using just a few ingredients. Top it with a modest amount of tomato sauce, plenty of fresh vegetables (such as spinach, mushrooms, and bell peppers), and a sprinkle of low-fat mozzarella cheese.

• Calorie Control Tip:

Bake your pizza on a stone for a crispy base, and experiment with herbs like basil or oregano to boost flavour without extra calories.

Fakeaway Burgers

• Grilled Chicken or Veggie Burger:

Make your own patties from lean ground chicken or a mix of beans and vegetables for a plant-based option. Serve on a whole-grain bun with lettuce, tomato, red onion, and a light spread of avocado or a dollop of low-fat yoghurt as a sauce.

• Calorie Control Tip:

Oven-bake sweet potato fries as a side instead of traditional deep-fried chips.

Fakeaway Asian Stir-Fry

• Colourful and Nutritious:

Stir-fry lean protein (chicken, tofu, or shrimp) with a rainbow of vegetables in a small amount of olive or sesame oil. Add a splash of soy sauce (preferably low-sodium) and garlic for extra flavour.

• Calorie Control Tip:

Serve your stir-fry over a small portion of brown or jasmine rice, and ask for extra vegetables instead of more rice if dining out.

Fakeaway Indian Curry

• Light and Fragrant:

Create a homemade curry using lean meats like chicken breast or opt for a chickpea-based curry. Use a tomato base with a mix of spices such as cumin, coriander, turmeric, and ginger. Use light coconut milk or yoghurt to add creaminess without an overload of calories.

• Calorie Control Tip:

Serve with a side of steamed brown rice and load up on a side salad with cucumber and tomato rather than multiple naan breads.

Fakeaway Fish and Chips

• Oven-Baked “Chips” and Grilled Fish:

Instead of deep-frying, coat white fish fillets with a crunchy whole-grain breadcrumb mixture and bake them in the oven. For the “chips,” cut potatoes into wedges, toss lightly in olive oil and herbs, and bake until golden.

• Calorie Control Tip:

Serve with a side of steamed greens or a garden salad to add fibre and reduce overall calorie density.

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Additional Thoughts

Enjoying a takeaway doesn’t require an all-or-nothing approach—it’s about making conscious choices and customising your order to fit your lifestyle. Each small adjustment—from asking for sauces on the side to sharing portions or trying a homemade fakeaway version—can accumulate into significant long-term benefits. Takeaways can be a part of your healthy lifestyle when approached with mindfulness, planning, and a bit of creativity.

Remember, the key is not to deny yourself the joy of a delicious meal, but to enjoy it in a way that supports your overall goals. With these strategies, you can turn a potentially indulgent experience into a controlled, guilt-free one. And if you’re feeling creative in the kitchen, why not experiment with a few fakeaway ideas that let you savour the flavours you love while keeping your calorie intake in check?