Tips on handling those “too tired to cook” nights. When you’re tired and hungry, takeaway often seems like the best solution. Choose wisely and takeaways can be a great weekly meal. However, if takeaway equals fast food, you may find that you’re easily clocking up mega kilojoules and fat in your quickest meal of the week. With over 2000 kilojoules and approximately 25g of fat in a burger alone, you can see how easy it is to undo your week’s healthy eating efforts. Check out our takeaway turnarounds for some tips on healthier choices when the “too tired to cook night” next strikes. Chinese Take out – Clear soups, stir-fry vegetables with chicken, seafood or lean meat; steamed rice; steak and black bean sauce; steamed appetisers. Leave out – Deep-fried food in batter; spring rolls; fried rice; sweet and sour dishes; deep fried ice-cream. Indian Take out – Chapatti or roti bread; Dahl or raita; grilled pappadums, tandoori chicken breast; and steamed rice. Leave out – Samosas; creamy curries; korma sauce; fried pappadums. Italian Take out – pasta with meatless sauce, e.g. marinara, prima vera or napoli; ricotta and spinach cannelloni or ravioli with tomato sauce; minestrone soup; sorbet or gelato. Leave out – pasta with cream, butter or oil based sauces; meat lasagne; Italian sausage; fried calamari; garlic or herb breads; Tiramisu. Japanese Take out – just about everything on the menu including sushi, miso soup, steamed rice and ramen noodle dishes. Leave out – Tempura and other fried dishes. Mexican Take out – burritos and flour tortillas with lean chicken, meat or beans; salads; fajitas; gazpacho soup. Leave out – frijoles (refried beans); guacamole; sour cream; enchiladas; nachos and tacos. Thai Take out – Tom Yum soup; grilled beef salad; Thai chicken salad; stir-fry vegetables; steamed rice. Leave out – green or red curry; coconut rice; cream, coconut or peanut sauces; satay dishes and spring rolls.
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