Wok Should I choose

Wok should I choose??..........

We all know takeaways aren't the healthiest of meals but chances are we also don't realise just how bad some of them actually are. An average Indian takeaway of chicken tikka masala, pilau rice and a plain naan contains a whopping 1,338 calories and 55g of fat. That’s two-thirds of the calories and almost 80 per cent of the fat an average woman should have in a whole day. Chinese sweet and sour chicken, egg fried rice and vegetable spring rolls are even worse, containing a massive 1,436 calories and 60g of fat! Department of Health guidelines say that women should have no more than 2,000 calories and 70g of fat a day, and men no more than 2,500 calories and 95g fat in total. Here’s how more savvy ordering can help you halve the fat and calorie content of your favorites.

Chinese

A lot of oil is used in Chinese cooking and many dishes are deep-fried. But surprisingly, it's not main dishes like beef in oyster sauce, chicken chop suey and prawns in black bean sauce that you need to worry about - they contain a respectable 350 to 450 calories and 10 to 15g of fat per portion. It's the fried rice, starters and side orders that turn a Chinese takeout into a health hazard.

Easy ways to slash the baddies

Choose boiled rather than egg fried rice - a standard carton of egg fried rice contains 625 calories and 32g of fat while boiled has just 370 calories and 1g of fat. Skip crispy duck - three filled pancakes contain a massive 560 calories and 21g of fat as the duck is served with its fatty skin. Soups are usually low in fat, containing around 3g for a pot so have them instead of deep-fried starters like wontons, spring rolls, sesame toast and crispy seaweed - just one piece of sesame prawn toast contains 70 calories and 7g of fat.

Avoid prawn crackers - the may be free but at 400 calories and 30g of fat per bag, they'll add pounds.

Instead of...

Half a portion of Peking duck, crispy shredded beef with egg fried rice, and half a bag of prawn crackers: 1,925 calories, 86g fat

Order...

Chicken in oyster sauce with boiled rice: 865 calories, 12g fat. Save: 1,060 calories, 74g fat

Supermarket swap..

1 Sainsbury's Chicken & Chilli Spring Roll with a 400g pack of Sainsbury's Chicken Chow Mein 510 calories and 16.4g fat

Fish & chips...

Portions are often huge and nearly everything is deep fried. Batter adds more calories to fish, chicken and sausages so ditch some of it or opt for healthier, un-battered alternatives such as grilled fish or roast chicken.

For other tips and advice direct your fitness/nutrition based questions to tom.horton@cadburyhouse.com.

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