Beauty & Health

Homemade vs Takeaway Meals

by Live Life Get Active

Although takeaways are okay to have here and there, it’s always best to cook at home using whole and fresh foods with herbs and spices that are flavoursome and nourishing.

Most takeaways have many hidden fats, sugars, salts and other additives in them which reduce their nutritional value.

Our health is our priority so we want to make sure our meals are full of nutritious foods that leave you feeling full of energy, in a happy mood and healthy from the inside out.

Keep reading to see the huge nutritional difference between the homemade and takeaway versions of two common takeaways, BBQ Chicken and Pizza.



What’s the Difference:  Homemade Chicken vs Takeaway BBQ Chicken

DID YOU KNOW?

That 1 serving size of a family takeaway BBQ chicken meal can have:

  • nearly DOUBLE the amount of the average Australian’s DAILY Kilojoule allowance.
  • 6 times the amount of your DAILY limit of salt.
  • up to 20 teaspoons of added sugar.

Just in one meal!

It may feel as though your family is eating a wholesome meal when you buy a BBQ chicken with roast vegies, peas and gravy. However, the truth is, most takeaway outlets coat their chicken, veggies, chips and gravy with lots of sugar, vegetable oils (unhealthy fats) and other additives.

Check out the difference between one serving of our ‘Family One Pot Chicken Meal’ vs one serving of a takeaway ‘Family Meal’ which consists of a whole BBQ chicken, chips, peas, gravy and corn cobs.

KILOJOULES

When trying to lose or maintain weight a meal should be around 2000kj.

Takeaway meal:  15,380kj          Our chicken meal: 2,190kj

The verdict: The daily kilojoule allowance for an average Australian is 8,700kj. The Takeaway chicken meal has nearly double that, in just one serving. The added fats and sugars, plus the large serving size, account for this extremely large amount of energy.

PROTEIN:

For weight maintenance, muscle maintenance and to keep you full between meals, a meal should have at least 20g protein. 

Takeaway meal:  241.4g               Our chicken meal: 55g

The Verdict: Lean chicken is a great source of protein. However, we don’t need such a large portion size. One serving size of meat should be about the size of your palm.

FAT

For weight maintenance and lower risk of heart disease, fat should be kept under 20g per meal (remember the quality of fat is just as important as the quantity).

Takeaway meal:  145g                  Our chicken meal: 19.5g

The Verdict: The Takeaway meal has over 7 times the amount of recommended fat in one serving. Plus, these fats come from unhealthy, highly processed vegetable oils!

The fat from our meal comes purely from the natural juices in the chicken, plus the small amount of olive oil used. Our potatoes have been cooked with the natural fats from the chicken rather than deep fried in unhealthy vegetable oils!

SUGAR

For weight management, lower risk of diabetes, stable energy levels and good mood, one meal should have less than 10g of added sugar.

Takeaway meal:  79.8g                 Our chicken meal: 0.2g

The Verdict: There are 20 teaspoons of added sugar in the Takeaway serving! Takeaway outlets add sugar to almost everything including all seasonings for chicken, veggies and chips and in the gravy. A meal like this does not require any added sugar as you get beautiful flavours from fresh ingredients. 

SALT

To keep your blood pressure stable and lower your risk of chronic disease, salt, or sodium should be less than 500mg per meal and less than 2,000mg per day

Takeaway meal:  11,801mg                       Our chicken meal: 250mg

The Verdict: The Takeaway meal has 23 times the amount of the recommended meal allowance and 6 times the amount of the daily limit. This is far too much salt for your body. Again, fresh foods and herbs create their own beautiful flavours.



What’s the difference: Homemade Chicken Pizza vs Takeaway Meatlovers pizza

Although buying a takeaway pizza may seem like an easier option at the time, by making it at home you will be saving yourself from lots of kilojoules, added sugars, unhealthy fats, preservatives and salt! It’s a simple option for the sake of your health and happiness.

Check out the difference between one serving of our Homemade Chicken Pizza vs one serving of a takeaway Meatlovers Pizza.

1 serving size is 4 slices or ½ a pizza.

KILOJOULES

When trying to lose or maintain weight a meal should be around 2000kj.

Takeaway pizza: 2916kj     Our pizza: 1900kj

The verdict: The takeaway pizza is nearly 1000kj over the recommended amount, which is not ideal when trying to lose or maintain weight. Also, how many of us eat more than 4 pieces of takeaway pizza in one sitting?

PROTEIN:

For weight maintenance, muscle maintenance and to keep you full between meals, a meal should have at least 20g protein.

Takeaway pizza: 33g          Our pizza: 33g

The verdict: Although protein levels are good in both, the protein from our pizza comes mainly from lean chicken breast and a small amount of cheese. The protein from the takeaway pizza comes mainly from processed meats high in fat, preservatives and salt, as well as a large amount of cheese, adding a whole heap of extra fat and kilojoules to your meal.

FAT

For weight maintenance and lower risk of heart disease, fat should be kept under 20g per meal (remember the quality of fat is just as important as the quantity of fat).

Takeaway pizza: 27.6g      Our pizza: 11.6g

The verdict: Our pizza has less than half the amount of fat! The fat in the takeaway pizza comes mainly from processed meats, lots of cheese and added oils that are full of unhealthy fats.

FIBRE

For weight management, lower risk of disease, to keep full between meals, good energy levels and mood, a meal should have over 6g of fibre.

Takeaway pizza: <1g  Our pizza: 6g

The verdict: The wholemeal pita bread (or wholemeal pizza base) and veggies used in our pizza are jam-packed with fibre. The Takeaway pizza base is made with refined white flour which has little fibre. Some pizza bases have added fats, sugar and preservatives. Also, there are no veggies on top!

SALT

To keep blood pressure stable and lower risk of chronic disease, salt, or sodium should be less than 500mg per meal.

Takeaway pizza: 1792mg    Our pizza: 405mg

The verdict: The takeaway pizza has nearly 4 times the recommended amount of salt in one meal. In fact, this is nearly as much as your daily limit of salt, which 2000mg of sodium per day (just under a teaspoon).

SUGAR

For weight management, lower risk of diabetes, stable energy levels and good mood, one meal should have less than 10g of added sugar.

Takeaway pizza: 10g Our pizza: 4g

The verdict: Sauces are a big culprit for having added sugars. The sauces used in the takeaway pizza would contain a lot more added sugar compared to some of the sauces or tomato paste you can find at the supermarket. When reading labels, make sure the sugar levels are less than 15g per 100g.
 

Recipe: One Pot Family Chicken Meal

Serves: 6 Time: prep: 10mins, cooking: 90mins Cost: $21 approx. ($3.50/serve)

Ingredients

  • 1 whole chicken (1.6 – 1.8kg)
  • 500g baby potatoes, whole
  • 4 carrots, roughly chopped
  • 1 onion, diced
  • 2 cups peas
  • 6 garlic cloves, skins removed
  • 5 fresh rosemary twigs
  • 1 cup chicken stock – salt reduced
  • 2 TBSP white vinegar
  • 2 TBSP cornflour
  • extra virgin olive oil
  • salt and pepper

Method

1. Preheat oven to 180oC (fan-forced).

2. Prepare veggies: slice carrots into approx. 3cm pieces, dice the onion and prick the surface of the potatoes with a fork.

3. Pat chicken dry with a paper towel.

4. Drizzle olive oil over both sides of the chicken and season with salt and pepper.

5. Heat a large cast-iron pot on a medium to high heat and cook each side of the chicken until skin has browned (approx. 2 mins each side).

6. Add carrots, onion, garlic, potatoes and rosemary to the pot, then pour over chicken stock and vinegar.

7. Cover the pot, place in the oven and cook for 80mins.

8. Add the peas and cook for a final 10mins uncovered, then remove the pot from oven.

9. Remove the chicken and veggies from the pot onto a serving dish.

10. Gravy: Strain the remaining juices from the pot into a small saucepan and place on the stovetop at a low heat. Add cornflour and whisk until gravy thickens. Pour gravy over chicken and veggies to serve!

If you don’t have a cast-iron pot, this can be done with a large roasting tray covered with foil.

Serve!


For more information, please check out Live Life Get Active's website HERE.

Live Life Get Active is a not for profit charity that specifically looks at addressing health, fitness and happiness issues facing people today. Issues such as obesity, diabetes, mental health, and illness recovery.