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You don't need to give up your favourite 'junk' foods, you just need to know the secrets to making them healthier! Here's our run down on how to make healthier take-away choices when you're just too tired or busy to cook.

Burgers & Fries ' Generally, burgers made by a local independent take-away shop are a little healthier than those from large franchised drive-thru type outlets. Why? They are made fresh when you order them, they use less processed ingredients, they contain less sugar in the buns and you may be able to get a wholemeal roll (more fibre) from some places. You may also be able to substitute deep fried chips with roasted potatoes.

Chinese/Asian Foods ' Making a few smart choices, you can have quite a healthy banquet with Asian foods which rely on a wide variety of vegetables, herbs and spices for flavour. Choosing steamed dim sims, dumplings rice etc. will automatically cut out extra bad fats. If you have never tried a dish like gado gado (an assortment of steamed vegetables, boiled egg and tofu topped with a peanut sauce - yum), you're in for a treat and the fat from peanuts is actually good for you.

Fish & Chips ' The type of fish from a 'fish and chip' shop may not be as healthy as you think because it's usually not the types of fish which are the most health giving, the fish is not fresh and it's deep fried; as are the chips that usually come with it. Some shops will provide grilled fish which can be a better alternative, otherwise limit your portion to one piece of fish, half a cup of chips and buy a fresh garden salad to go with it. Serve it with a lemon juice and olive oil dressing.

Fried Chicken ' Again, turn to your local independent take-away store who provides roast chicken rather than fried. Some of the local guys even use organic or chemical free chickens - just ask them. They also contain an array of yummy salads and roasted potatoes to go along with your chicken.

Pasta ' Always choose whole wheat pasta rather than white pasta if they have it available. By doing this you are getting extra fibre and controlling your glycemic index. Napolitana and Prima Vera sauces are generally healthier than a Bolognaise or creamy mushroom sauce. Also reducing your portion size and having salad with your pasta is a healthier option. If you can't get whole wheat pasta from a take-away store, your local supermarket is a great alternative with a dizzying array of ready made sauces and healthy pasta.

Pizza ' Choosing a thin crust rather than a pan style crust will make it healthier. Also choosing a vegetarian pizza or limiting your portion to a couple of slices rather than eating a whole pizza on your own, will help reduce your intake of saturated fats and processed carbohydrates. Serve your pizza with a salad of your choice and a glass of wine and you've got a classy junk food meal.