Takeaways and fast food - what you need to know.
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While they can be a convenient option, these foods can often be high in energy, saturated & trans fats, sugar and sodium and low on vegetables and fibre. So how can we get the most our of our takeaways?
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Is it ok to eat takeaways?
Takeaway and fast foods are often high in saturated and trans fat, sodium, sugar and energy, and contain little in the way of colourful vegetables and health-promoting nutrients. Therefore, eating these foods on a regular basis is often linked to linked to poor health outcomes, such as an increased risk of heart disease or Type 2 Diabetes. For these reasons, health experts recommend that we all cut back on eating takeaway foods to support our overall health and wellbeing. However, that does not mean that we need to cut out these foods altogether.
Like with most things, context matters. No one single food or meal is going to make you unhealthy! It depends on how often you are eating these foods, what else you have eaten across the day, week or month and how active you are. We also don’t eat foods or nutrients in isolation. We eat a variety of foods and nutrients. Therefore, if we focus on the bigger picture, by eating mostly whole and less-processed foods the majority of the time, then there is room for all foods to be included.
Healthy eating isn’t perfect eating. It is flexible and has room for all foods.
When it comes to healthy eating, it is important to tune into what your body really wants and needs. Sometimes that may be a hearty salad that you find the most satisfying and enjoyable, and at other times it might be a burger. The key is to eat mindfully and intuitively - take time to eat slowly, away from distractions and to listen to your body. Turn off devices and try to eat at a table, rather than on the run or in your car. Focus on your body’s hunger and fullness cues and tune into how the food is really making you feel.
We also need to account for the social element of food too. Summer in New Zealand, simply wouldn’t feel like summer if you didn’t have fish & chips at the beach with your family and friends!
How often can I eat takeaways or fast food?
Health authorities recommend that we cut back on these foods and aim to have takeaways no more than once per week. However, it is important to recognise that this might not always be possible and will depend on your own unique personal situation. In these instances, it is often helpful to look for the healthier fast food and takeaway options.
Healthy fast food options include:
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Japanese – traditionally most Japanese dishes are a healthy choice. Oily fish, such as salmon and mackerel, sashimi or sushi provides omega-3 which helps support healthy brains and hearts. Opt for brown rice (if available) with plenty of vegetables. Fried dishes, such as tempura and katsu, will be higher in energy.
Stir-fries - Stir-fried legumes, fish, seafood, chicken or lean meat with lots of colourful non-starchy vegetables. Opt for brown rice if it is available.
Burgers on a wholegrain bun, grilled meat and lots of salad. Cheese and sauces will often add extra energy, saturated fat, sodium and/or sugar.
Crumbed/grilled fish instead of battered fish, or take the batter off instead.
Chunky cut fries rather than shoestring. Alternatively opt for a baked potato instead.
Thin crust pizza with lots of vegetables.
Filled pita, wrap or turkish kebab filled with lots of salad, some falafel, chicken or lean meat with hummus or yoghurt dressing.
Vegetable or yogurt-based Indian dishes – ghee, cream or butter-based sauces will be higher in saturated fat.
Sandwich or filled roll with lots of salad, some legumes, seafood, egg, chicken or lean meats on wholegrain bread.
Salads – with lots of colourful non-starchy vegetables with some protein (legumes, seafood, nuts/seeds, egg, poultry or lean meats) and/or whole grains (eg quinoa or buckwheat) to help you feel fuller for longer.
How to make takeaways and fast food ‘healthier’
There are a number of different ways you can make your traditional takeaways healthier:
Add lots of salad and vegetables to your meal at home – aim to fill 1/2 your plate
The more colourful the better – make sure you have a rainbow of colours in your meal, and not just all brown and white
If short on time, add frozen veggies or some veggie sticks eg carrot, cucumber or celery
Choose foods which will fill you up - such as those which contain some fibre (fruit, vegetables, wholegrains) and protein (legumes, seafood, eggs, chicken, lean meat or dairy)
Pay attention to your sauces and dressings – these can add extra saturated fat, sugar, salt and energy to your meal. When using dressings, choose ones based on healthy fats, such as extra virgin olive oil or switching from cream based dressings to either yoghurt or oil/vinaigrette based.
Choose from the ‘healthy choice’ menu, if there is one available.
Don’t be afraid to ask for something to be added or removed e.g. switching fries for a baked potato or salad.
Pay attention to your body’s hunger and fullness cues – Remember you don’t have to eat all the food that is served up. Tune into how your body is feeling and eat slowly.
Healthy fast food at home
Often we turn to fast food because we feel it would be quicker and cheaper than having to make something at home. By ensuring that you are well pre-prepared you can ensure that you have healthy ‘fast’ meals ready to-go at home that will not only help you save on time but also money.
Frozen food is your friend
Having some frozen crumbed fish fillets or chicken in the freezer, along with some oven baked chinky fries can be a lifesaver on busy evenings when you need something quickly. As frozen foods can vary greatly when it comes to nutrition, it does pay to read food labels.
Serve alongside some fresh or frozen veggies and you have a winner.
Cook once serve twice (or 3 times)
Bulk cooking during the week can mean that you always have extra food on hand for those nights when you’re feeling too exhausted to cook. Make extra of your family favourites and then freeze the leftovers, so you have a nutritious meal at the ready within the space of a few minutes.
Some favourite bulk meals in our house are vegetable mince (to be used for pasta, wraps, homemade nachos, shepherds pie etc), macaroni cheese, lasagne, chicken curries, stir-fries and homemade burger patties.
Try making your own healthy ‘take-away’ style meals at home
A grilled, lean meat patty on a wholegrain bun with lots of salad, is not only much tastier but also healthier than what you may get at many fast-food chains. It can also take you less time to prepare than heading out to pick up takeaways too!
Try oven baking some homemade potato or kumara wedges or crumbing some fish or chicken to bake or grill and serving with a side salad. You could also try picking up a bag of salad and a roast chicken from the supermarket, for an instant ready meal, when you get home.