Whether it’s a quarter-pounder with cheese, double pepperoni pizza or kebab after a night on the town, fast food can spell disaster for your workout and your waistline.

Takeaway dinners don't have to be super bad – in fact there are plenty of lighter options on the menu. With just a few small changes to your regular order, dinner needn’t destroy your efforts.

Chinese

Anything that includes the word ‘crispy’ or ‘battered’ has probably been deep fried and will max out your daily calorie consumption. Likewise thick sauces that are laden with bright food colouring (step forward sweet and sour) can clog up your arteries and cause stomach upsets.

Go for noodle or plain boiled rice dishes, soups, stir fries, steamed dumplings and vegetables. If you’re in the mood for meat, chicken and beef in oyster or black bean sauce are a lighter option than pork.

Indian

It may be a great British tradition but the humble curry can be stuffed full of processed nasties. Steer clear of deep fried dishes like onion bhajis or samosas. Instead try vegetable based starters like saag aloo or chickpeas.

For a main course substitute rich creamy sauces like korma, tikka masala or pasanda with a tomato or veggie based alternative. Dry dishes such as tandoori are even better. On the side stick to boiled rice, vegetables, chapatis and plain naan breads.

Italian

At a whopping 30 calories per slice, pepperoni has no place on the menu of champions; instead pile your pizza high with vegetables and chicken and always go for a thin crust. If you’re feeling really saintly you could ask for half the cheese…

If you prefer pasta, then a tomato based sauce like arrabiata will cost you less calories than a creamy carbonara and give you a healthy dose of lycopene at the same time. A colourful side salad will add even more nutrients and finishing with a fruity sorbet should satisfy a sweet tooth.

Thai

As far as takeaways go, Thai food is pretty high on healthy choice. Many dishes are based on steamed rice and vegetables, fish, lemon and garlic, which is good for your heart and immune system.

Some options are still best given a wide berth. Currys and soups loaded with coconut milk (such as green curry) will pile on the pounds and starters such as spring rolls or satay chicken rate high on the calorie counter.

Japanese

Japanese people have the highest life expectancy in the world and it’s widely agreed that their diet plays a big part in prolonging the party. Stuff yourself with miso soup, sushi, seafood, tofu and boiled rice. A side order of seaweed will give you a healthy dose of vitamins A and C as well as topping up your iron.

If you’re going for noodles, stick to boiled and avoid anything deep fried such as dumplings or tempura. For anyone watching their salt intake keep the soy sauce use light.

The kebab house

First the bad news, the average doner kebab delivers about 500 calories and a hefty 25g of fat. Add dressing and the numbers just creep higher. If you can’t avoid the pull of a stuffed pitta try substituting lamb for chicken – a saintly shish could save you up to 200 calories and over half the fat.

Of course there’s good news too; stuff your pitta with salad and you’ll start to restore your levels of vitamin C. Add chillies and the heat will temporarily raise your metabolic rate, helping to clear a few of the excess calories.

The chip shop

Put down the pie, the pastry alone is bad news for your waistline and that’s before we’ve started on the fillings! Cheese and onion is the worst culprit, swiftly followed by steak and kidney and chicken. All in all, it’s best to steer well clear and whilst you’re at it, step away from the saveloy too.

Battered fish and chips isn’t much healthier but at least you’re getting some nutrients from the fish. Adding salt and vinegar won’t do any harm but a generous helping of gravy will add to the artery clogging.

The burger shack

Burgers usually get a pretty bad rep, but choose the right toppings and your post party snack needn’t be a disaster zone. Burgers are designed to be a self contained meal, so you’ll get carbs from the bun and a healthy dose of protein from the meat.

Skip the chips if you can and steer clear of calorific dressings like mayonnaise, bbq or blue cheese. Avoid cheese and pile on the salad – a decent helping of lettuce, tomato and gherkins could count as half a piece of vege.