Fast Food and Take-Away

The average Australian family spends nearly 15% of their food budget on fast food and/or takeaway food. These foods are not always nutritious and regular, excessive consumption may contribute to poor health.

Fast food and/or takeaway foods can often be high in saturated fat, salt and kilojoules (calories). These foods can also be low in fibre, vitamins and minerals. Food items which have smaller volumes, but large surface areas like French fries and chicken nuggets can also absorb a fair amount of fat per portion. This increases the energy density per portion and contributes to extra kilojoule or calorie intake. Some fast food retailers also offer larger portion sizes for little extra cost, making it easier to over-consume fat and kilojoules.

Regular and/or daily consumption of foods high in energy, salt and saturated fat 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.


Smart Eating 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. Examples include pizza bases, pasta sauces, fresh vegetables, lean BBQ meats, lean mince and ready-prepared lentils.
• Healthier takeaway choices can 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 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 or Vietnamese rolls.
• When ordering take-away, choose smaller portion sizes of the items which are high in fat and salt such as 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.
• If light, lean or reduced fat versions of items are available; these would generally be 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.

In summary, takeaway foods can be part of a healthy eating plan provided they are eaten occasionally, in smaller portions and lighter, lower fat and lower salt items are chosen more often. An Accredited Practising Dietitian can assist you in making changes to your diet and can offer advice on quick, easy and nutritious alternatives to high fat, high salt take-away foods.