Fast Food and Take-Away

The average Australian family spends 42% of their food budget on eating out of home. These foods are not always nutritious and regular, excessive consumption may contribute to poor health.

Fast food and/or takeaway foods are often high in saturated fat, salt and kilojoules (calories), and low in fibre, vitamins and minerals.

Food items which have smaller volumes, but large surface areas (like french fries and chicken nuggets) absorb more fat per portion – increasing the number of kilojoules per portion.

Some fast food retailers also offer larger portion sizes for little extra cost, making it easier to eat too much!

Eating foods high in energy, salt and saturated fat regularly can contribute to the risk of heart disease, obesity and high blood pressure.

Some fast food retailers are making changes to their cooking methods and ingredients, to improve the nutritional quality of their meals. Occasionally, choosing small portions of these items can be part of a balanced diet.

Tips for Takeaway Foods

• Keep a supply of quick and easy meals and/or ingredients in the freezer & pantry, so that you are less tempted to order take-away.

  For example: pizza bases, pasta sauces, fresh and frozen vegetables, lean BBQ meats, lean mince and ready-prepared lentils.

• Healthier takeaway choices include:
• plain hamburgers with lots of salad (leave out the bacon, fried onion and fried egg)
• small portions of gourmet style pizzas (made with white cheese, vegetable, lean meat or seafood toppings and with a thin crust)
• jacket potatoes with creamed corn, baked beans or salad toppings
• sandwiches with lean meats and lots of vegetables or salad
• grilled fish and salad
• pasta with tomato based sauces
• sushi
• Vietnamese rolls.
• When ordering take-away, choose smaller portion sizes of items high in fat and salt (like chips, fried chicken, fatty meats, cheese, bacon and fried onion). Instead, ask for extra servings of salad and vegetables.
• Ask what your fries will be cooked in and opt for fries cooked in healthier oils like canola, sunflower and soybean oil.
• Instead of choosing a meal deal with chips and a soft drink added, choose a side salad, corn cob, bread roll, fruit, yoghurt or bottled water to accompany your meal.
• Light, lean or reduced fat versions of items are generally healthier choices.
• Grilled items are also healthier than fried items.
• Choosing skin-free marinated chicken or simply removing the skin can reduce the fat content of the meal.
• Ask for your burger with the sauce on the side so you can add a little yourself. Most fast food places will accommodate your personal preferences.