Hunger is healthy
CURRY, fish and chips, Chinese… takeaways have traditionally been a weekend treat – time to stay out of the kitchen, relax and indulge in our favourite meal.
But new research reveals that they’re rapidly creeping into our weekday meal plans too.
A survey of 2,000 people, by DW Fitness, reveals that almost one in 10 of us orders in on a Monday night, and just as many do the same on a Thursday.
It’s a regular habit too – a fifth have a takeaway once a week, with an SWAP 4-piece sesame prawn toast = 610 calories Sweet and sour battered pork = 960 calories Egg fried rice = 560 calories TOTAL: 2,130 calories For chicken and sweetcorn soup = 170 calories Chicken chow mein = 590 calories TOTAL: 760 calories | SAVE: 1,370 calories average spend of PS9.75 per person – that’s a whopping PS507 a year.
But it’s not just our wallets that take a bashing. Too many takeaways frequently means our waistlines start suffering, thanks to the calorie overdose.
Regularly eating too much fat, saturates and salt – all common in takeaways – can also play havoc with our long-term health.
So nutritionist Juliette Kellow has come to the rescue.
Here she reveals the best – and worst – choices to make when ordering in INDIAN AROUND a quarter of us put an Indian at the top of our takeaway list. Chicken tikka masala and chicken jalfrezi are most loved.
TAKE IT! | Poppadoms are deep fried, but if you can stick to just one, that’s only 115 calories. Serve with raita (cucumber dip) and tomato sambal (chopped tomato and onion) rather than higher-sugar mango chutney. | Chicken and prawn curries are usually lower in calories than beef or lamb. Partner them with boiled rice instead of oil-containing pilau, which has around 100 more calories per carton.
| Veggie curries – cauliflower, chick peas, lentil (dhal), aubergine or spinach – are good for boosting filling fibre. | Dry dishes, such as tandoori, tikka or bhuna, are usually much lower in calories than those with sauce. Tandoori has around 370 calories per serving.
| The spicier the curry, the satisfy your taste buds and you’ll eat more slowly, giving your body the 20 minutes it needs to send a message to your brain to say you’re full. | Biryani is a great choice as it includes rice as part of the dish, so you don’t need to order an extra portion on the side.
| Bhajis and samosas are deep-fried, so high in calories. A typical serving of bhajis contains 430 calories. | Sauces are usually made with stacks of oil or ghee (clarified butter), so spoon the meat and veg on to your plate but leave out the sauce.
| Curries cooked in creamy sauces are the highest in calories. Masala and korma dishes, for example, are made with cream and ground almonds, while pasanda dishes are cooked with cream.
Naan bread adds huge amounts of calories – 500 calories for plain and 750 SwapOnion bhaji = 430 calories Chicken tikka masala = 1,250 calories Pilau rice = 500 calories TOTAL: 2,180 calories For Chicken tikka starter = 250 calories King prawn balti = 605 calories Plain rice = 390 calories TOTAL: 1,245 calories | SAVE 935 calories FISH AND CHIPS chippies in the UK, million meals each TAKE IT! | Don’t feel guilty about the fish – cod, plaice and haddock are nutritious (yes, even with the batter). They’re packed with protein, which helps us feel fuller for longer – a small portion provides 40% of our daily needs.
| A portion of battered cod is a source of potassium, phosphorus and vitamin B6, and is especially rich in selenium, iodine and vitamin B12.
| Add mushy peas – a portion provides 13% of your daily fibre needs. | Go for a fish cake – with around 200 calories it’s usually half that of fish.
Slice BREAK IT! | Size matters – choose the smallest available and share a portion of chips. | Don’t add curry sauce – it’s an extra 110 calories, with few nutrients.
10,500 takeaway serving around 333 year, so choose wisely.