WE are gorging ourselves on more takeaways than ever following the pandemic – with orders up by 50 per cent on 2019.
We now munch 400 calories a week from fast food chains, compared to just 270 four years ago, according to research by The Institute for Fiscal Studies.
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But families don’t have to give up their favourite fast foods. Instead, they can make their diet healthier with some simple swaps.
Graeme Tomlinson, who is known as The Fitness Chef, says: “Many people demonise fast food and label it as fat-causing or detrimental to overall health, but that’s not the case.
“The key is how much you consume. Focusing on nutrient-dense, filling foods is important for overall health, but enjoying a take-away a couple of times a month will do no harm as long as the rest of the time you focus on whole foods.
“If you want to lose weight, look out for lower calorie options on the menu that will help you work towards a calorie deficit.”
Here are some switches to make your takeaway healthier.
KFC: Mighty Bucket vs three-piece boneless dips meal
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IF you usually opt for a KFC Mighty Bucket for one, you’re scoffing 1,250 calories each time.
For the same chicken hit, go for a KFC three-piece boneless dips meal with regular fries to bring it down to just 685 calories.
GREGGS: Bacon and sausage breakfast baguette vs bacon and sausage breakfast roll
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WHO doesn’t love a Greggs to start the day?
But ordering a bacon and sausage breakfast baguette and caramel latte means you’re munching a massive 786 calories.
To lower your intake, go for a Greggs bacon and sausage breakfast roll and regular latte, which is just 552 calories.
ITSU: Salmon full house vs super salmon light
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BUYING an Itsu for lunch doesn’t mean you’re actually being that healthy.
The salmon full house with a Raw Fruitfix Beauty smoothie and a Lemon Low comes to 947 calories.
You can get this down to just 499 calories with a super salmon light, fruit cup and peach and lychee water.
PRET A MANGER: Humous and falafel mezze vs tuna nicoise salad
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LUNCH favourite Pret is another one where you can overload on calories.
If you’re a fan of their humous and falafel mezze with a berry blast, you’re looking at 856 calories.
Swap that out for a tuna nicoise salad and a vitamin volcano drink and the calorie count drops to 495.
BURGER KING: Double whopper with bacon and cheese vs double cheeseburger
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BURGER King offers a variety of tasty meals, but making a couple of simple swaps to reduce the calories is easy.
Instead of a double whopper with bacon and cheese, large fries and a large Coca-Cola, which sets you back 1,484 calories, try a double cheeseburger with regular fries and a large Coke Zero.
This change drops the calorie count to just 697 – almost half the original amount.
SUBWAY: 1ft mega meat sub vs 6in meatball marinara sub
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SUBWAY is famous for its foot-long subs, but they aren’t a great way to watch your weight.
A 12in mega meat sub with an Oreo muffin and 500ml bottle of Pepsi is 1,575 calories.
If you switch to a 6in meatball marinara sub with a double chocolate cookie and a 500ml Pepsi Max, you’re down to 711 calories.
COSTA: Mozzarella & tomato panini vs ham and cheese toastie
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A MOZZARELLA and tomato panini finished off with a blooming lovely chocolate cake and a large latte with cream sounds delicious, but it’s a huge 1,272 calories.
Switching to a Costa ham and cheese toastie with a triple chocolate biscuit and a small latte with cream reduces those calories to 787.
McDONALD’S: Nine McNuggets vs six McNuggets
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CHICKEN McNuggets are a favourite with most families, but by dropping from nine nuggets to six, huge calorie savings can be made.
Instead of ordering nine McNuggets with large fries, large Coca-Cola and an Oreo McFlurry (a total of 1,305 calories), try six nuggets with medium fries, large Coke Zero and a mini Oreo McFlurry (total of 729 calories). You’ll save 576 calories.
PIZZA EXPRESS: Pollo pesto pasta with mixed salad vs margherita pizza
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THE chain now does takeaway, and opting for pasta isn’t actually the healthier choice.
Their pollo pesto pasta with a mixed salad is 1,248 calories.
If you opt for a margherita pizza, you are only eating 867 calories.
McDONALD’S: Double sausage and egg McMuffin vs sausage and egg McMuffin
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McDONALD’s breakfasts are a tradition for many after a big night out, but making one small switch can make them feel less forbidden.
Read more on the Scottish Sun
A double sausage and egg McMuffin with a large latte will add 784 calories to your daily intake.
Instead, have a sausage and egg McMuffin with a regular cappuccino for just 540 calories.