healthy fast food options

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healthy fast food options

 Fast food is often cheap, convenient, and satisfying, but unfortunately, it is not always very healthy.


 Some ready meals can increase the upper limit of the recommended daily amount of salt and fat, which can lead to a host of health problems, such as heart disease and diabetes.


 Today some restaurants and fast food outlets include calories on their menus, which allow you to choose food with fewer calories.


 Here are some tips on foods to avoid and healthier options when ordering your favorite takeaway.


 Fish and chips


 There are lots of ways to make your trip to the fish and chips store even healthier. Have a meal of cooked beans or soft peas and bread with fish and chips.  Watch out for other high-fat foods, such as pies and sausages.



 The thicker the potato chips the better because they absorb less fat.  Try to eat a smaller meal or share potatoes with others.  Order your fish and chips meal without salt - if you need some salt, add a small amount yourself.


 Don't eat all of the batter around the fish as it absorbs a lot of fat.  Order fish, topped with breadcrumbs because it absorbs less fat, if available.


 Fish and chips that are cooked in oil at a suitable temperature have a better taste and absorb less fat.  So beware the saturated mixture with water and chips as this is often a sign that the oil was not hot enough.


 • Try to avoid eating: thin potato chips, pancakes such as cheese and onion pie or steak and kidney pie, large sausages.


 Healthier options: crumbed fish, soft peas, and thicker potato chips without salt.


 Italian meals


 If you are going to eat pizza, choose lower-fat toppings, such as vegetables, meat, fish and prawns.  You can order some extra vegetables on your pizza to increase your daily portion of fruits and vegetables.  But if you don't want to increase the level of saturated fat and the number of calories in your meal, don't order extra cheese.


 For pasta dishes, if you want a lower-fat option, choose a sauce based on tomatoes or vegetables instead of cream.


 If you are going to have an appetizer or dessert plate, you can choose a smaller main meal such as pasta the size of an appetizer plate with a side salad - Italian restaurants often offer two sizes of pasta dishes.


 Instead of garlic bread, which often contains a lot of butter (and thus is high in fat), you can try bruschetta, which is a delicious Italian bread toasted and topped with fresh tomatoes and herbs.


 • Try to avoid: thick, large pizza, pizza with crust stuffed with cheese, triple cheese with pepperoni pizza, creamy pasta sauces, and garlic bread.


 Healthier options: small or medium pizza with thin thickness and a topping of vegetables or lean meats, tomato-based pasta sauces, bruschetta.


 Chinese meals


 Anything that is baked or labeled as 'crispy' on the menu is well fried.  Beware of appetizers like prawn chips and spring rolls because they are well fried.  Anything soaked in the yogurt mixture will be in the high-fat dough.  Cooked sweet and sour meat is usually crunchy.


 Steamed dishes are the best option, but fried food quickly is okay because it is usually less fat and contains vegetables.



 • Try to avoid: sweet and sour meatballs cooked with special or fried rice with eggs, shrimp toast, spring rolls.


 • Healthier options: corn and crab soup, steamed dumplings, steamed vegetables, boiled plain rice, steamed fish, chicken nuggets, Szechuan shrimp.


 Thai meals


 Try to stick to fried dishes quickly or steamed ones that contain chicken, fish or vegetables rather than curries.


 Thai curries, like the popular green and red curries, contain coconut milk, which is high in saturated fat.  If you choose to curry, try not to eat all of the sauce.  Have some steamed rice with your meal instead of the egg fried rice.


 • Try to avoid: fried rice and fish kofta, spring rolls, prawn chips, grilled meat skewers with peanut sauce, sweet and sour dishes.


 More healthy options: pure soups like tom yum, salads, quickly fried meats, fish or vegetable dishes, and steamed seafood dishes such as fish or mussels.


 Indian meals


 Try to avoid anything that is fatty or well-fried.  To reduce the amount of fat in your meal, choose dishes with tomato-based sauces, such as spiced Indian bread and madras, plain rice or chapati.  Also choose lots of vegetables, including lentils (known as dhal).


 • Try to avoid: creamy curries such as korma, bassanda or masala with pilau rice, naan, bis, pakoras and poppadoms.


 • More healthy options: Tandoori or Madras with chicken, prawns or vegetables, plain rice and chapati.


 Kebabs and beef sandwiches


 Doner kebabs can be high in fat.  For a healthier option, choose grilled kebabs, which are a skewer with whole pieces of meat or fish usually grilled.


 If you want to eat a sandwich, avoid chicken or bacon or wrapped in ground bread, extra cheese, bacon strips and high-fat sauces like mayonnaise.  Instead, choose a single beef sandwich without mayonnaise or cheese with an extra salad.


 • Try to avoid: a large doner kebab with mayonnaise without a salad, a sandwich with cheese and mayonnaise, thin potato chips, chicken or fish dumplings well fried in buttermilk and eggs.



 Healthier options: shish kebab with greek bread and salad, grilled burger made with fish or lean meat (beef or whole chicken breast) without cheese and mayonnaise.

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