Takeaway swap shop

You don't have to give up takeaways completely, as long as you make the right menu choices:

Fish and chips

Oh, how we love the smell of deep fried fish in the evening. But one too many trips to your chippy will give you a gut of substantial proportions in no time.

Worst choice: chips, cheese and onion pie, steak and kidney pie, jumbo sausage.
Best choice: cod, haddock or plaice (peel off the batter - that contains an average 350 calories alone), mushy peas and pickled eggs.

Pizza

Always choose a thin pizza base. Deep pan is packed with fat. Go for vegetable or fish toppings as these are less fatty, and avoid pepperoni and extra cheese.

Worst choice: large deep pan, stuffed-crust, triple cheese with pepperoni.
Best choice: small/medium thin-base vegetable.

Chinese

Avoid anything that's battered or ‘crispy' as that means it's deep fried. Steamed dishes are the best option but stir-fries are also OK. Steer clear of pork as it's a fatty meat.

Worst choice: sweet and sour battered pork balls with special fried rice, prawn toast and spring rolls.
Best choice: crab and corn soup, beef in oyster sauce or chicken in black bean sauce, steamed vegetables and boiled rice.

Indian

Avoid anything that's creamy or deep fried. The best options are vegetable curry, chicken tikka, chicken or prawn Madras or bhuna. Have them with boiled rice, dhal or chapattis. If you do have a Balti, spoon off the excess oil.

Worst choice: any korma or masala with fried rice, bhajis, pakoras and poppadums.
Best choice: chicken Madras, tikka or bhuna with boiled rice and dhal.

Kebab

A doner is basically cheap meat blasted off a stripped carcass and glued together with loads of fat. That might be enough to put you off for life.

Worst choice: large doner with no salad.
Best choice: chicken shish with salad