Liking\u00a0this? Click the Like button above. And click the Follow button above for more great stories from loveFOOD<\/strong><\/p>\n9. Fish and chips![\"<p\"\/]()
DronG\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/5y3X9ya.7IuuPgrJgVNKWg–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/28d4a5ada55e1908a9df09b80601075e><\/p>\n
Filleting out the cooked fish and leaving some of the batter is a healthy habit to adopt, or your fish and chips shop may have alternatives. “Opting for grilled or steamed versions can help minimise excessive fat intake,” says Garry. “If choosing breaded varieties, look for those with thinner coatings. At home, try making baked fish fingers using wholemeal breadcrumbs for added fibre.” A traditional side of mushy peas adds even more fibre, too.<\/p>\n
8. Coleslaw![\"<p\"\/]()
Dontree_M\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/9rKHjg2FJ_G39EcuFBy4Dw–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/104a267a8531422822665a5789d424b1><\/p>\n
A creamy coleslaw salad can be the perfect accompaniment to crispy or spicy fast foods\u00a0\u2013\u00a0and with grated carrot, onion and white cabbage as core ingredients, most slaws contain a good hit of\u00a0plant fibre. Look out for rustic slaw salads with red cabbage, red onion and perhaps even pumpkin seeds or apple matchsticks. The more colourful and textured the side dish is, the more fresh vitamins and fibre you can expect it to provide.<\/p>\n
8. Coleslaw![\"<p>Metamore](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/4a43fd312ca87d13efbdcb8490897646.jpeg\"\/)
<\/p>\n
Metamore Studio\/Shutterstock<\/p>\n
When it comes to homemade vs restaurant-produced, coleslaw from your kitchen really knocks it out of the park. Swap all or some of that thick mayo for live yogurt and you’ll have a tangier slaw with higher protein and some gut-friendly probiotics. Up the veg-to-sauce ratio for a better balance of fat to fibre, and a tasty crunch to boot.\u00a0Fresh herbs, celeriac, Jerusalem artichoke, beetroot and celery all make good additions to mix up the variety.<\/p>\n
7. Sub sandwich![\"<p\"\/]()
Foodio\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/pF.Xk5i5Y3Ok1VMgZCDd2w–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/7d8d81abed2ada8c855c99543a155551><\/p>\n
You don’t have to shun carbs to get a good balanced meal on the go; with a strong focus on choice and freshness, sub sandwich joints can actually serve you a really healthy option. It’s all about your selection \u2013 and the portion size. “Prioritise lean protein and wholegrains,” says Garry “and make sure to avoid heavy dressings or creamy toppings.” Sliced turkey or chicken breast, tuna or steak strips on wholemeal bread will offer a good balance of protein and carbohydrate and that’s just the beginning.<\/p>\n
7. Sub sandwich![\"<p\"\/]()
Baibaz\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/PI301Fh3tguuHrH0nVhnKQ–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/1b155f55cf441c92b03929fe11641190><\/p>\n
American research\u00a0suggests that a ‘diversity diet’ of 30 plants a week is a great way to protect health. With many sub sandwich bars priding themselves on offering an array extras,\u00a0everything from olives and avocado to onion rings and pickles, you’ll be on your way to 30 in no time!\u00a0“A strong vegetable base to your meal will increase fibre and nutrients while keeping calories in check,” says Garry.<\/p>\n
6. Burrito![\"<p\"\/]()
Razum\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/07yfTXxhjIza_wAcsjw_1Q–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/e2a4eef7416028b6da8aff630690194f><\/p>\n
Spicy, super filling\u00a0and oozing with melty cheese, a burrito ticks every box when you’re eating on the go.\u00a0Despite being a vehicle for a heap of unhealthy indulgences, the\u00a0bean content of a burrito is a real silver lining. “Legumes such as beans are excellent sources of plant-based protein and fibre,” says Garry. “They support digestion, help to regulate blood sugar levels\u00a0and promote a feeling of fullness that can reduce the risk of overeating.”<\/p>\n
6. Burrito![\"<p>Agave](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/9af0e3f8eb940cec7cd731f56dc74ff9.jpeg\"\/)
<\/p>\n
Agave Photo Studio\/Shutterstock<\/p>\n
If you’re keen to make burritos that bit healthier, there are plenty of ways to do so. Go easy on high-fat fillings such as sour cream, minced beef and mild melty cheeses in favour of refried beans, fresh guacamole and zingy salsas. “Homemade burrito bowls using brown rice, black beans, grilled chicken\u00a0and plenty of veggies allow better control over sodium and portion sizes compared to restaurant versions,” advises Garry.<\/p>\n
5. Pizza![\"<p\"\/]()
Ministocker\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/k4.VU_HhXHz7pbLcy1ZZlw–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/1566ad57ac02ceab212c3ea2c7c19e07><\/p>\n
Sure, deep-pan pizzas swimming with processed cheese and loaded with pepperoni don’t have a great reputation when it comes to healthy eating, but tracing the dish back to its Italian roots can deliver health benefits. “Opting for a sourdough base can aid digestion due to its natural fermentation process, while a thinner crust helps reduce refined carb intake\u201d advises Garry. Toppings matter too. “Fibre-rich vegetables like peppers and\u00a0mushrooms boost the\u00a0micronutrient content while keeping calorie density low.” You can also limit the saturated fat content by moderating the amount of cheese on your pizza, or swapping processed meats for\u00a0leaner proteins like grilled chicken.<\/p>\n
5. Pizza![\"<p>Vladislav](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/99aed1a7c159404112d356c55b115d14.jpeg\"\/)
<\/p>\n
Vladislav Noseek\/Shutterstock<\/p>\n
There are other ways to get the green light from nutritionists. “Healthier pizzas strike a balance between nutrient-dense ingredients and mindful portion control,” says Garry. “It\u2019s generally recommended to stick to two or three slices, ideally paired with a small side salad for added fibre and nutrients. Skip the high-calorie dips, which often contain hidden sugars and excess sodium. For an even healthier alternative, consider using wholegrain, cauliflower\u00a0or chickpea-based crusts, which offer additional fibre and protein.”<\/p>\n
4. Sushi![\"<p>Andrei](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/860cad19a857f02e0225ae10d779ba68.jpeg\"\/)
<\/p>\n
Andrei Iakhniuk\/Shutterstock<\/p>\n
Lean seafood, fresh veg, nutrient-rich seaweeds… sushi can be a great option for a fast meal on the go, especially as most outlets also sell filling miso soups and low-carb nigiri and sashimi. Look out for brown rice, an option in several major chains. With a different texture, wholegrain rices aren’t as authentic as white, but do a good job of slowing our carbohydrate absorption, giving a slow release of energy and avoiding the sugar crashes that make us crave more.<\/p>\n
4. Sushi![\"<p>Pamungkas](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/51b848c0e7f6549ace245527e872a80a.jpeg\"\/)
<\/p>\n
Pamungkas 789\/Shutterstock<\/p>\n
Check menus to see if your favourite sushi dish is actually a Westernised calorie-fest with a health halo. Deep-fried onion coatings, lashings of mayo and cream cheese\u00a0will fill you up fast without giving the nutritional benefits you might be chasing. Opt for sushi that gives you good fats \u2013 think avocado and salmon \u2013\u00a0and a rainbow of fresh, vitamin-packed veg.<\/p>\n
3. Falafel![\"<p>Joshua](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/2d13a3fb4d9701cf9e9b3ab03fb59d04.jpeg\"\/)
<\/p>\n
Joshua Resnick\/Shutterstock<\/p>\n
When your deep-fried treat is packed with fibre-rich chickpeas or broad beans, you know it’s a cut above. Falafel are a speedy street food beloved across the world, and that crisp, fatty coating definitely hits the spot when you’re looking to indulge. Yes, the crunchy shell is high in fat, but the low-fat, high fibre legumes do a lot of heavy lifting. They’re good sources of protein and serve up a variety of vitamins and minerals.<\/p>\n
3. Falafel![\"<p\"\/]()
Timolina\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/b.QaoY3n1An40g7sAY9pOg–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/a8fab6cdbee84b53b94272a2f60ecf77><\/p>\n
“Unlike red meat, beans are naturally low in saturated fat and packed with antioxidants and essential nutrients like folate, iron\u00a0and magnesium,” says Garry. “This makes them a heart-healthy and gut-friendly alternative to traditional meat-based fast food options. However, it\u2019s important to increase fibre intake gradually, as adding too many beans too quickly can cause gas and digestive discomfort.”<\/p>\n
2. Kebab![\"<p>Ryzhkov](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/1968d5efbf090c085f14ad98f513e464.jpeg\"\/)
<\/p>\n
Ryzhkov Photography\/Shutterstock<\/p>\n
A late-night kebab is one of life’s great pleasures, and it doesn’t have to come at a high cost to your health. If you’re already choosing a chicken shish over the fattier d\u00f6ner\u00a0kebab, you’re getting a great portion of lean grilled protein. “Opt for wholegrain wraps, a side of brown rice or a herby tabouleh salad to keep you full for longer,” says Garry.<\/p>\n
2. Kebab![\"<p>Elena](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/42f1d088952e8334dd603e06ed371a25.jpeg\"\/)
<\/p>\n
Elena Shaskina\/Shutterstock<\/p>\n
To get the best from your kebab, make sure to ask for the traditional trimmings \u2013\u00a0raw onion, partly-fermented slaw, salad leaves and\u00a0fresh tomato.\u00a0These are low in calories and high in various\u00a0types of fibre your gut loves. A tahini dressing is also a good call, delivering the satisfying richness of mayo but with added fibre and protein from those crushed sesame seeds.<\/p>\n
1. Tacos![\"<p>Joshua](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/fc072e69755be749ccbe118b5b7ab113.jpeg\"\/)
<\/p>\n
Joshua Resnick\/Shutterstock<\/p>\n
All tacos were not created equal, and while there are plenty of basic options out there \u2013 fatty beef, limp iceberg lettuce\u00a0\u2013\u00a0those filled with fresh ingredients serve up an array of vitamins. Slow-cooked meats can be a lean choice (check menus for sugar content)\u00a0and fish and prawn tacos are a great source of low-fat protein. Capitalise on\u00a0the trend for\u00a0low-carb wraps, too. “Lettuce wraps with lean proteins, avocado\u00a0and salsa can replace tortillas, cutting down on refined carbs while keeping things fresh and light,” says Garry.<\/p>\n
1. Tacos![\"<p>Carey](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/66327115471341cd44b47ba616535a84.jpeg\"\/)
<\/p>\n
Small, soft tacos that are big on flavour can be a good way to keep portion sizes under control, and do look out for authentic corn tortillas. Ground from the whole corn grain, they have higher levels of fibre than white flour\u2013based ones, which can contain extra preservatives and sugars alongside the refined wheat. A squeeze of lime is a good alternative to a sprinkle of salt. “Reducing salt and using natural seasonings can support heart health and blood pressure regulation,” says Garry.<\/p>\n
Liked this? Click the Like button above. And click the Follow button above for more great stories from loveFOOD<\/strong><\/p>\nNow discover\u00a0the best and worst vegetables according to nutritionists<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"Not so guilty pleasuresMinistocker\/Shutterstock src=https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/rMTdDQXaAbyZh1F6L1.zIw–\/YXBwaWQ9aGlnaGxhbmRlcjt3PTk2MDtoPTYxOQ–\/https:\/\/media.zenfs.com\/en\/lovefood_uk_306\/c14978a26134798d896eb983703a8f1a> Whether for comfort or sheer convenience, fast food is the guilty pleasure we…\n","protected":false},"author":2,"featured_media":40120,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[22841,3052,4688,105,4434,22842,16,15],"class_list":{"0":"post-40119","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-ann-garry","9":"tag-fast-food","10":"tag-fried-chicken","11":"tag-health","12":"tag-nutrition","13":"tag-processed-cheese","14":"tag-uk","15":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114379720276469432","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/40119","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=40119"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/40119\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/40120"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=40119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=40119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=40119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"<p>Elena](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/3f42e92e0826cc2da5fac336015fd419.jpeg\"\/)
<\/p>\n![\"<p>Joyce](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/2ab985c024c74cb34a6f483ccd02a188.jpeg\"\/)
<\/p>\n![\"<p>Lilik](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/e509be39dcc8065e2d156777024ae7aa.jpeg\"\/)
<\/p>\n![\"<p>Vasiliy](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/061ff19bd605dae793ab26324a83b44b.jpeg\"\/)
<\/p>\n