We all love the convenience of takeaway food, but let’s be real—many fast-food options are high in refined carbs, unhealthy fats, and added sugars. However, you don’t have to give up takeaway completely. With a few simple swaps, you can turn your favourite fast foods into healthier, more balanced meals without sacrificing taste.

Here’show to make 10 popular Aussie takeaway meals more nutritious.

Guzman and Gomez

‍Order: A burrito without rice, swap it for lettuce, and add guacamole.
Why? Rice adds unnecessary refined carbs (you are already getting a carbohydrate source from the wrap itself)—swapping it for lettuce and extra guacamole boosts fibre and healthy fats for better blood sugar control.

McDonald's

‍Order: A Grilled Chicken Wrap instead of a crispy chicken burger.
Why? Grilled chicken has less saturated fat, and the wrap provides better portion control than a large burger bun.

KFC/Fried Chicken

Order: Rotisserie chicken with baked potatoes and salad instead of fried chicken.
Why? Fried chicken is high in inflammatory trans fats—switching to rotisserie keeps the protein intact while reducing excess oil.

Subway

Order:A wholegrain sub with extra vegetables and less sauce.
Why? Subway sandwiches can be healthy if loaded with fibre-rich veggies while minimising high-sugar sauces like sweet onion or honey mustard.

Pizza

Order: A thin-crust pizza with extra protein (chicken, prawns, lean beef) and vegetables.
Why? Thick crust equals more refined carbs. A thin base with high-protein toppings keeps you fuller, while vegetables add fibre and nutrients.

Sushi

Order:Sashimi, brown rice rolls, and edamame instead of tempura or white rice rolls.
Why? Brown rice provides more fibre, while sashimi offers lean protein and healthy omega-3 fats.

Nandos

Order: Quarter chicken with corn on the cob and salad instead of chips.
Why? Skipping the fried chips in favour of grilled corn and fresh salad provides slow-release energy and better micronutrient intake.

Vietnamese Pho

Order: Half noodles, extra protein (chicken or tofu), and more vegetables.
Why? Many pho bowls are loaded with noodles—reducing noodles while increasing protein and vegetables helps balance blood sugar levels.

Hungry Jacks

Order: A burger with a lettuce wrap or wholegrain bun instead of white bread.
Why? White burger buns are high in refined carbs and sugar—opting for lettuce wraps or wholegrain buns supports digestion and energy levels.

Fish and Chips

Order: Grilled fish with a side salad instead of battered deep-fried fish.
Why? Grilled fish provides high-quality protein and omega-3s, without the extra deep-fried oils that contribute to inflammation.