Watch out for portion size
Restaurants and takeaway meals often come in larger than recommended portion sizes. Remember, you don't have to finish your food if you're full up.
If you think you can't manage or don't want a full meal, try:
- asking for a smaller portion
- having a starter with a side salad as your main course
- share a main meal and a side dish between two people.
In the bakery?
- sandwiches, rolls or wraps without mayonnaise and with some salad
- bread-based cakes such as currant buns, teacakes or iced buns rather than pastry-based cakes.
- sausage rolls, pasties and pastry-based products
- thin-crust pizzas and pizzas without cheese in the crust
- a salad to go with your pizza
- vegetable or fish toppings.
- garlic bread
- extra cheese
- fatty meat such as pepperoni.
Having an Indian takeaway?
- dishes without creamy sauces such as tikka dishes (not tikka masala) or tandoori
- vegetable curries
- dahl, channa dhal
- plain boiled rice, chapati or roti breads.
- deep fried starters, such as samosas, onion bhajis
- creamy or coconut sauces (such as korma or masala)
- fried rice, such as pilau rice
- breads with lots of fat, such as stuffed naan bread.
Having a Chinese takeaway?
- stir-fried chicken or vegetable dishes
- chicken, vegetable or prawn chop suey
- steamed fish
- vegetable dishes
- boiled noodles
- dishes with steamed tofu.
- battered dishes, such as sweet and sour chicken, battered bananas or apple fritters
- deep fried dishes, such as spring rolls and prawn crackers.
- fried rice dishes and fried noodles.
In the fish and chip shop?
- fish without batter or with less batter
- smaller portions of chips
- mushy peas or baked beans.
- pies or battered sausage-type products.
Looking for a takeaway burger?
- standard rather than ‘super-size’ options
- a plain burger in a bun with a salad
- water or juice with your meal
- small portions of chips or salad instead
- extra cheese or mayonnaise
- thick milkshakes
- chicken nuggets or other battered dishes such as onion rings.
Buying a sandwich for lunch?
Choose sandwiches, rolls or wraps:
- without mayonnaise
- made with brown or wholemeal bread
- lower in fat and salt
- that have some salad.
Getting a salad in a supermarket?
- Lots of mayonnaise or oil-based dressing
- Salads made for more than one (unless you’re sharing!)