Miri Schroeter
Reporter finds out which takeaway options beat their competitors in a series of fast-food battles. An advanced nutrition and lifestyle coach will look at eight takeaway options to decipher which ones rate at the bottom of the junk pile and which have surp
Often, dinner plans can turn into a hasty decision to go to the nearest fish ‘n chips shop as a hard day at work takes its toll. But what happens when you’re the one in the family who wants a healthier option or the entire flat is looking for a healthy takeaway meal?
Palmerston North-based advanced nutrition and lifestyle coach Tony Small has provided an overview of dos and don’ts when buying takeaways.
Small says when trying to go for a healthy takeaway meal, there’s no truly satisfactory option but takeaways can be made less unhealthy by taking some ingredients out and adding more nutritious produce.
The top things that make takeaways unhealthy are saturated vegetable fats, such as canola oil, processed flour such as white flour, and processed meat, such as ham and salami, he says.
The body isn’t made to consume lowquality oils that are bad for gut health and raise cholesterol levels, among other nasty side-effects, Small adds.
He is so against oils, such as canola and sunflower, that he says even alcohol is better in moderation.
Humans once hunted for food but that food did not include products such as cereals or trying to squeeze oil from rice, he says.
Opting for sauces with less or no bad oil is the beginning of a healthier takeaway meal, he says.
Hummus from Pita Pit, for example, is made from chickpeas, tahini, citric acid, garlic and salt.
Meat at fast-food stores can also be concerning but it’s often something people won’t take out, which Small agrees with, as he says it should be included for protein.
‘‘[Fast-food chains] can play on words. They can say 100 per cent beef but they don’t have to say ‘we’ve added these three things to it’.’’
He suggests going for higher-quality meats used at Pita Pit and Burger Fuel.
Burger Fuel states it uses 100 per cent free-range chicken with no added ‘‘fillers, coatings, crumbs, batter or minced-up cardboard’’.
Pita Pit uses sugar and thickeners in its chicken, and its beef steak is 80 per cent beef and contains vegetable oils and sugar.
Pita Pit’s saving grace is its use of free-range chicken, bacon and ham, which Small says gives its meat a higher quality.
Despite Small’s claims that additives can be present in ‘‘100 per cent beef’’, fastfood chains such as McDonalds and Burger King dispute this.
A McDonald’s spokesman says its beef patties are 100 per cent beef and its chicken patties are 100 per cent chicken breast with a bit of skin to add taste and help the patty bind.
‘‘Nothing else is added, other than some salt and pepper once the patty is cooked.’’
A Burger King spokesman says its beef patties are 100 per cent beef and have no additives.
However, other fast-food chains such as Domino’s Pizza use non-artificial additives to ensure food is safe and retains the appropriate texture and moisture content, a spokesperson for the chain says.
Gluten is also something people should be wary of as it has high inflammatory properties, Small says. Such properties, also associated with sugar, fried food and refined carbohydrates, can be linked to joint pain and stiffness.
Many takeaway stores offer glutenfree breads and breadless alternatives, but gluten can still hide in sauces and meats. So if you’re scared of any hidden gluten, it may be best to stay away from ham, sesame sauce and even beetroot, which contains barley when bought at Pita Pit.
If Small was going to get rid of anything in a takeaway meal, it would be the bread with all its dreaded gluten.
However, many scientists and nutritionists argue gluten is not a problem for people who do not have celiac disease or who are not ‘‘glutensensitive’’.
Massey University senior lecturer in food science Dr Carol Wham says people with gluten intolerance are sensitive to gluten but it isn’t an issue for everyone.
‘‘The overwhelming problem with refined bread is the total lack of dietary fibre.’’
She says the lack of fibre and nutrients in fast-food makes it hard to ‘‘justify that kind of eating’’.
TOP OF THE LEADERBOARD
Small was challenged to find the best takeaway option from kebabs, sushi, McDonald’s, Burger King, Pita Pit, Subway, Chinese takeaways, fish ‘n chips, Domino’s Pizza and Burger Fuel.
His top spot is taken out by Pita Pit because there are options for free-range meat, dressings with good fats, not the bad stuff, fresh vegetables and gluten-free bread.
While sushi is considered healthy by some people, Small says many places use lowquality rice, add sugar for taste and a ‘‘dribble of salmon’’ for protein. But it’s one of the less inflammatory options. Kebabs are also higher on the list if you pack them with more vegetables and sauces, such as hummus. That’s better than processed meat, bread and fries, Small says. While picking up a bundle of fish ‘n chips, people may grab some stirfry vegetables or sweet and sour pork from the same store for added nutrients, but Small says these options are all filled with bad oils.
In his opinion, McDonald’s, Burger King and Subway are low on the list as the meals are low in fibre and vegetables.
FINAL ADVICE BEFORE THE SHOWDOWN
Small says none of these fast-foods should be eaten daily and, in fact, he wouldn’t eat them at all.
Places that are making a conscious effort to use fresh, free-range meat and eggs, such as Pita Pit, are OK occasionally, but locally-run healthfocused businesses often have better products. Ultimately, with some planning, people can make their own food, even on road trips.
NOT CONVINCED?
Some days, takeaways are all that will do. It’s comfort food that warms the soul, tickles the taste buds and brings a smile to the face. If you’re still wanting a fastfood pick-me-up, it can be made a little bit healthier and still hit the spot.
Over this week’s series, Small will give in-depth advice on what can be done to make your favourite takeaway meal a little less naughty.
Tomorrow:
●➤ sour pork Fish ‘n chips v sweet and