For fish and chip lovers

• Instead of deep frying battered fish, you can exclude the batter and cook the fish under a hot grill
• For tasty chips you don't have to deep fry them. You can place the uncooked chips in a roasting tray, drizzle them with olive oil and a little salt and cook them in a hot oven (200º C / Gas Mark 6) for 45 - 50 minutes. Turn the chips a couple of times while cooking to produce lovely low fat crispy chips. 
• Instead of opting for fish and chips, all kinds of fish can also be served with a healthy mixed salad, for a meal that's 100% natural and 100% tasty.

Go easy on the salt!

• Some takeaway foods can be quite high in salt and you need to be careful about your daily salt intake.
• It's always best to add small amounts at a time while cooking and taste frequently to ensure you get a good balance.
• If the recipe calls for soy sauce, a little light soy sauce will add lots of extra flavour 
• Why not try using herbs and spices instead of salt?

And watch the fat...

• Use the leanest meat you can and trim off the excess fat or skin. 
• Go easy on the oil and why not use a heavy bottomed pan with just a little oil for browning or spoon off the excess fat.
• Try grilling or baking instead of frying.
• Why not stir fry instead of deep frying?
• Cut down on the added cream or try a low fat alternative.
• When it comes to Italian go easy on creamy or cheese-based sauces and instead go for delicious tomato-based pasta sauces. 
• Use a low fat dressing on the salad.

A little something on the side...

• Fried rice seems to feature in a lot of takeaway dishes. Try steamed or boiled rice instead. 
• Naan bread is very high in calories and adding lots of butter on top before you put it in the oven doesn't help! Try a smaller portion of naan bread and grill it without the butter.
• Choose one side dish and add veg or salad if you would like a second dish – just remember to think about the overall portion size of the complete dish

Bulk up on those veg…

• If you are working from a dish that contains few vegetables why not add extra vegetables for colour, flavour and to keeping those appetities satisfied!
• Try adding red pepper, mange tout, mushrooms, bean sprouts or broccoli to increase your vegetable intake. And don’t forget about those good old veg - carrots, peas, sweetcorn or onions! Watch the fibre
• Choose wholemeal rice or bread instead of the white variety.

Get the portion size right

• Main course portions are often quite big – why not share a main course meat dish and serve an extra portion of vegetables?