An expert has advised how to ensure your Friday night fast food order is as nutritionally balanced as possible while maintaining all those satisfying flavours you know and love
As much as we’d all love to be able to rustle up a deliciously balanced homecooked meal every evening, often it’s simply just not possible.
This is especially true when Friday night rolls around and all you want to do is pop your PJs on and dig into your favourite takeaway in front of the telly.
Of course, nobody should beat themselves up about enjoying the occasional naughty treat, but if you are looking to stick to your healthy eating routine, there are ways to make sure your fast food order arrives with both nutritional benefits and plenty of flavour.
Here, an expert offers her top tips…
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Look out for protein and fibre-rich menu items
Takeaway menus aren’t all doner kebabs and extra cheesy fries. If you’re looking to make a relatively healthy start to the weekend, then make sure to browse the menu for items packed with protein and fibre.
Anastasiya Kaliga, a nutritionist and research biologist for face yoga app Luvly, advised: “Protein helps maintain muscle mass and keeps you fuller for longer, while fibre supports digestion, regulates blood sugar, and promotes gut health.
“A high-protein, fibre-rich meal prevents energy crashes and unnecessary snacking later. For example, a burrito bowl with brown rice, black beans, grilled chicken, and veggies provides a balanced mix of protein and fibre, keeping you satisfied without excess calories.”
Easy swaps
Additional extras can add up quickly, and you likely won’t miss them too much if you make a few nifty swaps.
Kaliga explained: “Fast-food meals often contain hidden calories from extra sauces, cheese, added sugars and refined carbs. Simple swaps can make a big difference.
“For instance, ordering a burger without the bun and adding extra lettuce and tomato lowers carbs while increasing nutrients – and instantly slashes around 100 calories off your meal. Similarly, opting for a lettuce-wrapped burger cuts refined carbs while maintaining flavour and delicious crunch.”
Keep an eye on sauces
It’s easy to end up consuming plenty of sugary sauces without even really thinking about it all that much, but again, this is another instance where a simple swap could make all the difference.
Kaliga warned: “Many sauces and dressings are packed with sugar, unhealthy fats, and extra calories that add up quickly. On average, a single serving of sauce would add around 50 to 100 calories to your meal.
“Opting for lighter or smaller amounts can maintain flavor without the excess. Another great hack could be taking your sauce to the side and dipping your food sparingly can help you control calorie intake.”
Opt for grilled, not fried
Although fried food is certainly addictive, grilled food can be positively mouthwatering and won’t leave you with uncomfortable bloat.
According to Kaliga: “Fried foods are high in unhealthy trans fats and extra calories. Grilled options, on the opposite, retain protein benefits while being significantly lower in fat.
“Choosing a grilled chicken breast instead of a fried combo can reduce unhealthy fats while still providing protein and essential nutrients.”
Get your balance with smart carbs and healthy fats
Words like ‘carbs’ and ‘fats’ often get a bad name, but this is far from the truth. You just need to think about the carbs and fats you’re choosing to put on your plate.
Kaliga said: “Carbs aren’t the enemy — but choosing the right ones is key. Refined carbs (like white bread and fries) cause blood sugar spikes and energy crashes, while whole grains and fibre-rich alternatives provide steady energy.
“Opting for a grilled chicken wrap instead of a cheeseburger provides lean protein with fewer empty carbs and less saturated fat. Pair it with apple slices instead of fries for added fibre and vitamins.
“Swapping white bread for a whole wheat wrap and adding avocado for heart-healthy fats can keep you fuller for longer. Add some carrot sticks to your meal for an extra boost of nutrition and a comforting crunch.”
Consider your drink of choice
Often, takeaways will include deals that incorporate beverages, and many of us won’t think twice about adding our favourite fizz to the cart. But swapping to a gut-friendly option may well leave you feeling a little more raring to go come Saturday morning.
Kaliga suggested: “While it might be tempting to order a large sugary beverage, opting for a coffee with skimmed milk and sugar-free additions can be a healthier choice. Many chains offer sugar-free syrups and low-fat milk options, allowing you to enjoy a flavorful drink without the extra calories.
“For instance, a regular soda can contain around 150 to 200 calories per 12 oz serving, while a black coffee with skimmed milk and no added sugar contains 15 to 30 calories. Choosing water, unsweetened iced tea, or a diet soda can also help reduce calorie intake.”
Do you have a story to share? Email me at julia.banim@reachplc.com
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