Top Performance - Healthy takeaways

Football player

Q: “What about takeaways? They come in handy after a late night at the club.”
A: Most takeaway foods are not a good basis for everyday eating since they tend to be high in fat and inadequate in carbohydrate and fibre – as well as expensive. However, if you are eating on the run, takeaways can be useful, and with a little thought you should be able to order a lower-fat high carbohydrate choice.

Strategies for ordering healthy takeaways

Find a style based on bread (eg hamburger, focaccia, Mexican fajitas), pizza base, rice (curry or Chinese), potato (stuffed baked potato), sushi or pasta.
Avoid foods that are battered, fried (especially deep-fried), or in pastry.
Avoid fatty meats and large amounts of cheese. Have one or the other instead of doubling up.
Use salads, fruit or vegetables to add bulk to the meal. For example, have salad with your burger, instead of ‘the lot’ or ‘fries’. Have a seafood, vegetarian or chicken/vegetable, ham/pineapple/vegetable topping on pizza instead of ‘meat-lovers special’ or ‘supreme with extra cheese’.
Be wary of added fats and dressings. Flavour with tomato sauce, salsa, light dressings or mustard rather than cream, sour cream and mayonnaise.

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