The document provides strategies for avoiding unhealthy takeout meals when short on time. It suggests preparing quick, healthy alternatives using fresh ingredients and avoiding high-fat options by choosing tomato-based sauces, lean proteins, and fresh vegetables. Planning meals and shopping ahead can also help maintain a healthy diet while saving time.

1. Fast Diet Fixes
Need That Food Fast?

2. Too busy to bother with cooking? Too tired at
the end of a long day?
You’re not the only one but this can be a
major diet derailer…
When you need your food fast it can be far
too tempting to call up for a fat-laden
takeout meal.

3. If you know your weakness is for pizza or Chinese
food, throw out the menus and delete those numbers
from your phone.
You’re less likely to eat takeout if it’s not so easy to
get hold of!
If you really must have that Chinese, opt for healthier
alternatives such as chicken chow mein rather than
sweet and sour pork which is laden with fat and sugar.

4. It can be just as fast – if not faster – to
whip up a healthier alternative yourself
with ingredients you already have at
home.
Chopping and stir-frying lean protein
and vegetables with soy sauce and
noodles takes seconds.
And the good news is that you can buy
all of this ready prepared from the
supermarket.

5. Another healthy alternative is pasta with a sauce
made from a can of chopped tomatoes, mushrooms
and garlic.
Add some herbs and a side salad to make a
complete meal but make sure you lay off the
cream and cheese to keep this low fat.

6. Here are some more tips to help you choose healthier
takeout options:
Avoid creamy or cheese sauces – choose tomato or
vegetable based ones instead.
Opt for steamed rice over fried rice or ditch the starch
altogether and order up a side dish of stir-fried
vegetables.

7. If you’re having a burger, go for a regular,
single-patty hamburger and avoid extra
cheese, bacon and high-fat sauces such as
mayonnaise.
Swap a cheese-stuffed crust pizza for a
thin, crispy crust and choose lower fat
toppings such as chicken, shrimp and
vegetables.
Don’t supersize – always go for the regular
size when ordering a takeout or choosing a
convenience meal.

8. Another great tip for you if you need your food
fast is to plan ahead.
Taking just 10 minutes to plan your shopping
and diet for the week will save you a lot more
time than simply shopping and eating on
impulse.
Stock up your store cupboard with pasta, rice,
spices, soy sauce and so on.

9. Then you can quickly and easily make a
meal in minutes when you add in some
simple, fresh ingredients such as:
Fresh fish
Canned fish in spring water
Lean chicken
Fresh vegetables
Pulses
And beans
All of which can be used in a huge
variety of healthy, low-fat meals.

10. To save even more time, plan and buy those fresh
ingredients in one, weekly trip to the supermarket.
Then you will have everything organised and ready for
you to whip up those meals.
Learning to plan and shop in this way helps to break the
fast food habit as you learn it’s just as quick and easy
to make your own food – and much better for your
waistline!