Elizabeth Berrett
After a long week, the sofa calls, the telly’s on, and a steaming bag of food is plonked on the coffee table. But here’s the rub: your cosy Friday night feast could carry enough hidden calories to fuel a rugby scrum. That’s why more people are looking for a healthy takeaway – not as punishment, but as damage limitation with a side order of common sense.
Takeaway staples – pizzas dripping with cheese, burgers bulging with extras, curries swimming in oil – aren’t exactly poster children for healthy living. In fact, they’re often weighed down with excess salt and saturated fat.
Public Health England has noticed. It wants the industry to voluntarily slash calories by 20% over the next four years in a bid to tackle Britain’s obesity crisis, which already affects one in four adults and one in five 10- to 11-year-olds.
Until restaurants reinvent the kebab, however, the power sits squarely with us. The good news? You can tame the calorie count without swapping your tikka masala for lettuce.
Nutritionists say there are simple tweaks that turn a guilty pleasure into something closer to a healthy takeaway.
Until widespread change comes into place, there are ways you can enjoy a less calorie-laden takeaway – and it doesn’t mean crunching on salad or missing out entirely. Here, we asked nutritionists to share some easy tips for slashing the high-fat, fast foods.
1. Mix and match
Takeaway doesn’t need to arrive as a full set menu, complete with oil-soaked carbs.
“If you’re ordering a curry, you can serve it with some cooked vegetables at home rather than ordering fried rice,” says nutritionist Jenna Hope, who adds that this will save you and your family both calories and money in the long run.
“Equally if you’re opting for pizza, add your own vegetable-based toppings rather than opting for extra cheese or the restaurant’s unhealthy added extras,” says Hope. “I’d suggest avoiding stuffed crusts too and opt for the thinner crusts to save on unnecessary calories.”
“Equally if you’re opting for pizza, add your own vegetable-based toppings rather than opting for extra cheese or the restaurant’s unhealthy added extras,” says Hope. “I’d suggest avoiding stuffed crusts too and opt for the thinner crusts to save on unnecessary calories.”
2. Avoid the added ‘extras’
Starters and sides are where waistlines go to die. Garlic breads, dough balls, naan, endless dips – they’re calorie grenades disguised as appetisers.
“Often, there’s no need to go for the dough balls, naan bread or extra dips when you’re ordering a takeaway,” says Hope. “Usually, you’ll find that a main meal is more than enough to fill you up without leaving you with that uncomfortable bloated feeling.”
3. Pass on the desserts
Meal deals can be sneaky. That £2 brownie or ice cream looks like a bargain, but it’s quietly ambushing your calorie count.
“If you’re ordering a takeaway at home there’s no need to buy the brownies which are advertised along with the main,” stresses Hope. “Getting into the habit of buying dessert with every takeaway can quickly add up on the calories.”
4. Drink water instead of sugary fizz
If you want to torpedo your good intentions, wash your meal down with a litre of cola.
“No surprises here. Fizzy drinks are packed with empty calories,” says Charlotte Bierens, head of nutrition at complete meal brand Jimmy Joy.
She adds that sugar-laden drinks “can wreak havoc on your teeth and skin and can increase your risk of developing diabetes in the long run.”
“Instead, try to get into the habit of drinking a glass of water during a takeaway meal,” suggests Bierens.
5. Control the sauces
Kebab shop chilli sauce, garlic mayo, or mystery “house dressing” – delicious, yes. But they’re silent assassins when it comes to calories.
“Most of the time you’ll be able to add your own dressing or sauce for far fewer calories,” says Hope, who recommends buying low-fat alternatives from the supermarket and keeping them in the fridge.
If you simply can’t live without that special sauce, don’t panic. “You’re more in control of the portion size when you add the sauces yourself,” Hope explains.
The final takeaway
Let’s be honest: no one orders a curry because they’re counting macros. But with a few tweaks – smaller sides, water instead of pop, thinner crusts, sauces on the side – a healthy takeaway doesn’t have to be a contradiction in terms. It’s about keeping the joy, ditching the bloat, and maybe living long enough to order another one next weekend.
