It has to be said that there are times when nothing but a decent takeaway will do. Sometimes it's as an accompaniment to a great DVD on a Saturday night; sometimes it’s simply because you’ve just moved house and can no longer find the crockery! However, with all the deep-fat frying and MSG associated with 'fast food', it can be hard to marry the idea of a takeaway with the notion of good nutrition.

But you don't need to resign yourself to thinking of takeaways as a guilty pleasure — if you make the right menu choices, a takeaway can be healthier than you’d expect. Read our guide to the guilt-free takeaway and learn how you can order food without feeling as though you’ve really pigged out.

Healthier Chinese takeaway option

Instead of guilt-filled... Battered sweet and sour chicken, prawn crackers and fried rice = 1200 calories

Go for guilt-free … Chicken with vegetables and cashew nuts, and boiled rice = 750 calories

Healthier Pizza option

Instead of guilt-filled... One slice of stuffed crust meat pizza = 520 calories

Go for guilt-free … One slice of thin crust vegetable pizza = 160 calories

Healthier Burger option

Burgers are similar to pizza in that the preparation and accompaniments determine how healthy (or, rather unhealthy) they are. Toppings like bacon, coleslaw, chili and cheese add saturated fat, calories and salt. Go for grilled rather than fried whenever you can, and ask for extra salad.

Instead of guilt-filled ...  Double cheeseburger, large fries and non-diet drink = 1150 calories (over half the average woman’s daily recommended intake of 2000!)

Go for guilt-free …Hamburger, small fries and diet drink = 500 calories

Healthier Kebab shop option

Instead of guilt-filled ...Doner kebab = 830 calories

Instead of guilt-filled ... Lamb korma, pilau rice and peshwari naan = 1025 calories

Go for guilt-free … Sag aloo (spinach and potatoes), boiled rice, plain naan = 360 calories

Healthier Thai food option

Instead of guilt-filled ... Beef Massaman with coconut rice = 670 calories

Go for guilt-free … Som tam salad with sticky rice = 370 calories

Healthier Mexican food option

Avoid deep-fried options such as chimichangas and opt instead for grilled meat dishes. Load up on guacamole for vitamin E and salsa for the antioxidant lycopene, and go easy on the high-fat cheese and soured cream. Fill up with a serving of Mexican rice on the side to stop you reaching for more than you need.

Instead of guilt-filled ...  Beef and cheese enchilada with soured cream = 380 calories

Go for guilt-free …  Chicken fajita wrap = 200 calories

Healthier Japanese food option

Instead of guilt-filled ... Chicken katsu (breaded fried chicken) with fried noodles = 465 calories

Go for guilt-free … California roll (six pieces), plus miso soup = 370 calories

Healthier Chip shop option

The hardest of all the takeaway joints in which to find a healthy option — chip shops by nature deep-fry nearly everything! Avoid anything in batter or any form of fried pastry. Your best bet is a small portion of chips with a drop of ketchup for the lycopene (an antioxidant found in tomatoes which may help prevent cancer).

Instead of guilt-filled ... Battered fish and chips = 1000 calories

Go for guilt-free … Small portion of chips with ketchup = 260 calories