While we try our best to stick to an eating plan, life can – and will – get in the way. Sometimes takeaway is the only option, which leads to a lot of anxiety in keeping calories in check.

Remember these golden rules when choosing and eating takeaway foods:

1. Look at menus online before ordering

Before you head out look up the website for the place you plan on eating at. Many restaurants and take away places list their menus online. If the place is a larger company they also list kilojoule or calorie information next to menu items. Plan which options you will eat and stick to it. Don’t be tempted to upsize your meal.

2. Don’t be afraid to ask for no toppings, sauces or dressings

It’s usually fine to ask to hold cheesy toppings, creamy sauces and dressings. This will reduce the calorie count of the meal and may also significantly reduce the fat, sugar and sodium contents.

3. Say no to any extras

Adding chips and a soft drink will blow your calories out massively. If you do need to add something extra a side salad and bottle of water are best.

4. Pick the healthiest options

These are usually steamed or grilled and have plenty of vegetables. Choose a salad with grilled chicken and hold the creamy dressing.

5. Eat slowly

Savour every mouthful and eat until you are 80% full. You don’t want to eat so much that you feel unwell afterwards.

6. Remember your portion sizes

Roughly half the meal should be vegetable based, ¼ protein and ¼ carbohydrate. Think of a wrap packed with salad fillings and a small portion of lean protein.

7. Avoid anything fried

It won’t do you any favours.

If you CAN cook at home but still want a takeaway feel, try our 12WBT versions of popular foods!

We have given some popular take away foods a 12WBT makeover and made them much healthier – and tastier! Take a look at how the take away version compares to making your own healthy version: