Better choice eating out and takeaway

Just as a little disclaimer - some of these recommend all breads are a good choice which is perhaps a bit biased to Australia and the UK where we don't add sugar and such (as I've heard is the case in America) to our plain breads.

McDonalds

• Preferred choice
‘tick approved’ meal (lean burger, salad, diet drink/small juice/water)
Deli choices roll
Salads plus menu
Small regular burger and diet coke

• Avoid
large regular burgers
chips
regular soft drink and large juices
thickshakes, desserts

Asian food

• Preferred choice
vegetable based dishes e.g. chow mein or chop suey with seafood, meat or chicken (that hasn’t been battered)
stir-fry e.g. Mongolian lamb
steamed rice
clear noodle soups
sushi

• Avoid
fried or battered items
crispy duck
fried noodles or rice
thai curries made with coconut milk
coconut rice

Indian

• Preferred choice
dry curries (vindaloo or madras)
tandoori lamb or chicken
plain steamed rice
roti bread
vegetable/lentil dahl

• Avoid
cream based curries
deep fried bahji
satay sauce
pappadums

Burgers & rolls

• Preferred choice
small grilled steak or chicken burger with salad
bagels
meat kebabs with lots of salad and no cheese
ham/chicken/tuna and salad sandwiches
subway 6 inch without cheese, with low fat sauce e.g. honey mustard

• Avoid
burger with the works such as cheese, egg, bacon
cheese and avocado toasted sandwiches
salami/luncheon meats on sandwiches

Pizza/Italian

• Preferred choice
thin and crispy base
chicken, vegetables, pineapple and seafood topping
have 1 or 2 slices with a salad
pasta with tomato based sauce (napolitana or Bolognese)
minestrone soup

• Avoid
thick base, cheese crust
meat, salami, bacon, ham, anchovies, olive toppings
lasagne (meat and vegetarian)
risotto
pasta in cream sauce (carbonara, alfredo)

Chicken

• Preferred choice
BBQ or rotisserie chicken without the skin
serve with salad, corn cobs, vegetables

• Avoid
fried chicken
chicken with skin on
serving with chips

Fish

• Preferred choice
grilled fish without added fat
sushi
fresh prawns
serve with salad or vegetables

• Avoid
fried battered or crumbed fish
chips
seafood salad in creamy sauces

Salads

• Preferred choice
salad with oil free dressing
salad rolls with lean meat filling, no margarine
baked potato with baked beans

• Avoid
salad with creamy dressing e.g. Caesar, pasta
meat roll with gravy and margarine
baked potato with sour cream, butter or meat

Bakery

• Preferred choice
all bread
fruit/raisin bread or buns
English muffins or crumpets

• Avoid
croissant
garlic bread
muffins
cheese bread
pies and sausage rolls
doughnuts and slices

Sweets

• Preferred choice
low fat yoghurt
fresh fruit
fruit salad
gelati, low fat ice cream

• Avoid
cakes
pastries
doughnuts
ice cream
ice cream toppings or sugar cones

Drinks

• Preferred choice
Water
diet soft drink
skim milk milkshake with no icecream or cream
skim milk coffee
small plain fruit juice

• Avoid
soft drink
large fruit juices
milkshake or thickshake with cream and icecream
juice bars e.g. boost juice
full cream or sweetened coffees