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Eating Out - Take-Away
Guide
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Good
health and nutrition are a key part of today's hectic lifestyle.
So we at HuddsOnline have decided to do some of the work for you.
The following charts act as a guide for eating out and
keeping control of your weight
|
| Indian |
Thai |
Italian |
Chinese |
Mexican |
|
|
|
|
YOUR DAILY RECOMMENDED ALLOWANCE
|
|
|
EXCEEDING
these Government guidelines for the intake of fat and salt on the
regular basis may lead to obesity and heart disease. |
|
|
|
Calories |
Fat |
Saturates |
Salt |
|
|
Men |
2,500 |
95g |
30g |
7g |
|
|
Women |
2,000 |
70g |
20g |
5g |
|
|
INDIAN
|
| Dish |
Calories |
Fat |
Saturates |
Salt |
| Plain poppadum (fried) |
65 |
5g |
1.1g |
0.5g |
| Spiced poppadum (grilled) |
27 |
0.2g |
- |
0.4g |
| Yogurt raita |
25 |
0.8g |
0.4g |
- |
| Lime Pickle |
70 |
6g |
0.5g |
0.5g |
| Mango Chutney |
75 |
0.1g |
- |
1.3g |
| Meat Samosa (2 medium) |
335 |
24g |
6.7g |
1.4g |
| Onion bhaji (2 medium) |
350 |
27g |
3.2 |
2g |
| Chicken Tikka |
240 |
9g |
3.3g |
2.9g |
| Chicken Korma |
660 |
51g |
22g |
1.7g |
| Chicken tikka masala |
550 |
40g |
14.5g |
4g |
| Lamb rogan josh |
505 |
35g |
10.2g |
3.2g |
| Vegetable biryani |
740 |
42g |
10g |
3.9g |
| Vegetable balti |
290 |
28g |
6.4g |
3.2g |
| Lamb balti |
540 |
35g |
9.2g |
3.7g |
| Prawn bhuna |
420 |
31g |
5.1g |
2.8g |
| Chicken biryani |
985 |
44g |
13g |
4g |
| Chicken dhansak |
505 |
30g |
6.3g |
3g |
| Chicken jalfrezi |
415 |
27g |
5.5g |
3.5g |
| Chicken dupiaza |
400 |
25g |
5.1g |
2.7g |
| Prawn Madras |
400 |
29g |
5.1g |
2.6g |
| Aloo saag |
354 |
24g |
4.2g |
3g |
| Bombay Potatoes |
350 |
20g |
2.1g |
3.2g |
| Chapatti - made with fat |
197 |
7.7g |
1.5g |
0.2g |
| Naan |
540 |
20g |
4g |
1.5g |
| Pilau Rice - per portion |
290 |
5g |
0.9g |
1.35g |
| Boiled rice - per portion |
245 |
2.4g |
0.5g |
- |
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|
THAI
|
| Dish |
Calories |
Fat |
Saturates |
Salt |
| Fish cakes - portion |
180 |
6.4g |
0.8g |
1g |
| Vegetable spring rolls (x2) |
140 |
5.6g |
1g |
1g |
| Dipping Sauce |
50 |
- |
- |
1g |
| Hot and sour prawn soup |
125 |
1g |
- |
2.4g |
| Hot and sour chicken soup with coconut milk |
320 |
18g |
3.8g |
2g |
| Spicy squid salad |
120 |
2.5g |
0.6g |
1.35g |
| Spicy minced pork salad |
220 |
12g |
6.4g |
3g |
| Chicken Satay - portion |
380 |
21g |
6.4g |
3g |
| Steamed or sticky rice - portion |
245 |
2.4g |
0.5g |
- |
| Coconut rice - portion |
379 |
11g |
4.3g |
0.9g |
| Pineapple rice - portion |
250 |
2.7g |
0.2g |
1.8g |
| Pad Thai |
600 |
30g |
8g |
3.5g |
| Beef with lime leaves and chilli |
420 |
20g |
5g |
3g |
| Stir-fried veg curry |
310 |
25g |
12g |
4.3g |
| Green Chicken Curry |
425 |
30g |
17g |
4.8g |
| Chicken with chilli and basil |
350 |
12g |
3g |
3g |
| Prawns with garlic, chilli and black pepper |
250 |
10g |
2g |
3.2g |
| Red Chicken Curry |
470 |
18g |
2g |
3.2g |
| Peanut chicken curry |
550 |
34g |
12g |
3.5g |
| Tapioca pudding |
333 |
18g |
16g |
0.4g |
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|
Italian
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| Dish |
Calories |
Fat |
Saturates |
Salt |
| Grissini (breadsticks, each) |
25 |
0.2g |
- |
0.14g |
| Garlic bread (half-baguette |
342 |
16g |
10g |
1.5g |
| Minestrone |
140 |
13g |
0.3g |
0.8g |
| Seafood Salad |
205 |
15g |
3.5g |
1g |
| Parma ham and melon |
125 |
6g |
2g |
2.25g |
| Tomato and mozzarella sald |
280 |
22g |
13.5g |
1.5g |
| Calimari fritti |
235 |
12g |
2.5g |
0.3g |
| Chicken fricasse with rice |
780 |
68g |
16g |
4.5g |
| Vegetable lasange |
490 |
22g |
11g |
1.75g |
| Grated Parmesan |
90 |
6.5g |
4g |
0.5g |
| Spaghetti Bolognese |
720 |
29g |
11g |
1.75g |
| Penne arrabiata |
475 |
12g |
2g |
1.25g |
| Meat lasagne |
670 |
45g |
20g |
3.75g |
| Pasta with pesto sauce |
700 |
39g |
8g |
1.25g |
| Spaghetti carbonara |
700 |
34g |
22g |
1.1g |
| Paata with tuna, tomato and olive sauce |
545 |
34g |
22g |
1.1g |
| Vegetable cannelloni |
600 |
38g |
14g |
3g |
| Pepperoni pizza (thin base) |
1,140 |
58g |
14g |
3g |
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|
Chinese
|
| Dish |
Calories |
Fat |
Saturates |
Salt |
| Prawn crackers - per bowl |
385 |
27g |
2.6g |
1.3g |
| Chicken and sweetcorn soup |
100 |
1.1g |
0,2g |
1.7g |
| Crispy duck (4 pancakes) |
650 |
36g |
10.5g |
2g |
| Seaweed (4 starters) |
720 |
67 |
5 |
1.75g |
| Sesame prawn toasts |
560 |
60g |
8g |
2.4g |
| Meat spring rolls |
125 |
9g |
2.2g |
0.67g |
| Spare ribs (per portion) |
875 |
64g |
17g |
4.1g |
| Sweet and sour sauce |
235 |
5g |
1.5g |
0.6g |
| Soy sauce |
8 |
- |
- |
- |
| Boiled rice |
410 |
4g |
0.9g |
- |
| Egg- riced rice |
550 |
15g |
2.2g |
3g |
| Char sui noodles |
336 |
6.4g |
1.6g |
4g |
| Chicken Chop Suey |
392 |
21g |
4g |
4.5g |
| Chicken fried rice |
490 |
18g |
3.2g |
2.7g |
| Lemon Chicken |
488 |
17g |
2.4g |
4.75g |
| Crispy chilli beef |
380 |
19g |
2.3g |
1.8g |
| Chicken with cashew nuts |
530 |
35g |
6.1g |
1.8g |
| Stir-fried vegetables |
185 |
14g |
3.1g |
3.4g |
| Sweet and sour chicken |
585 |
30g |
4g |
1.9g |
| Sweet and sour pork |
715 |
42g |
7.3g |
1.9g |
| Chicken Chow Mein |
515 |
25g |
4.3g |
4g |
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| Mexican |
| Dish |
Calories |
Fat |
Saturates |
Salt |
| Spicy corn Chowder |
105 |
4.4g |
2.2g |
1.1.g |
| Tortilla chips - basket |
460 |
23g |
4g |
2.2g |
| Sour cream |
205 |
20g |
13g |
0.1g |
| Salsa |
45 |
1.6g |
- |
0.4g |
| Jalapenos |
9 |
0.1g |
- |
0.05g |
| Guacamole |
155 |
15g |
3.2g |
0.4g |
| Grated cheese (2 tbsp) |
80 |
9g |
4g |
0.6g |
| Cheese nachos (starter) |
460 |
32g |
13g |
2g |
| Mexican rice |
388 |
8g |
1.4g |
1.8g |
| Refried beans with oil |
280 |
16g |
3.7g |
1.2g |
| Spicy chicken wings (4) |
380 |
23g |
6.3g |
1.4g |
| Jambalaya |
510 |
20g |
9.5g |
5.25g |
| Chilli con carne |
332 |
19g |
6.6g |
1.4g |
| Vegetable chilli |
182 |
5.3g |
0.5g |
2g |
| Vegetable enchiladas |
760 |
35g |
14g |
3.75g |
| Beef enchiladas |
790 |
39g |
16g |
4g |
| Chicken fajita (in 2 tortillas) |
420 |
14g |
6g |
3.1g |
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Ecards
