A takeaway can seem like a great way to reward yourself at the end of a busy week. But a single takeaway curry can contain over 23g of saturated fat – more than the maximum a woman should eat in a whole day.

While the occasional takeaway may not do too much harm, research shows that with a hot meal being just a call or a click away, many of us are falling into the habit of eating them too often.

If you regularly eat or drink more calories than you need, you'll gain weight – in fact, having just an extra 100 calories a day can lead to weight gain of 5kg (11lb) a year!

Most of us know that regularly eating fatty foods can lead to weight gain. However, not everyone is aware that being overweight or obese is now strongly linked to an increased risk of 10 different cancers.

So for many of us, it could be time to ditch the creamy kormas, topping-laden pizzas and fried chicken and fish and opt for healthier but no less tasty versions of the takeaway classics.

Quick cuisine

In the time it takes for the takeaway delivery bike to arrive, you can easily rustle up a delicious and healthy version of one of your favourites. Not only are these dishes packed with flavour but they contain less salt and fat than a takeaway and are all less than 500 calories. Here are five, nutritionist-approved recipes to try:

1. Chinese

Sweet and sour chicken recipeSweet and sour chicken

Try this healthier version of everyone’s favourite Chinese takeaway, packed with with tangy pineapple and succulent chicken pieces.

 

2. Indian

Healthy Gobi Aloo recipeGobi Aloo

This popular Indian dish completely transforms the humble cauliflower with its warming, earthy flavours.

 

3. British

Healthy fish and chips recipeFish and chips

Enjoy making this healthier much-loved British classic at home. Puree your peas with some fresh mint for a traditional treat.

 

4. Mexican

Vegetarian fajitas recipeVegetable fajitas

Little parcels loaded up with exciting Mexican-inspired flavours - fun to prepare and a joy to eat!

 

5. Thai

Fragrant Thai chicken recipeFragrant Thai chicken with brown rice

Featuring all the flavours of a traditional Thai meal – lemongrass, lime and coriander – but with a lot less fat than the takeaway version.