The worst supermarket ‘fakeways’ with up to 2,100 calories per portion – and the best picks if you’re on a diet

22.06.2024 11:00

TheSun.co.uk

CHANCES are when you opt for your favourite supermarket ‘fakeaway’, you think you’re making a healthy choice.

But a new study this week found these meals are in fact rammed with calories and can be just as bad for you as the real thing.

Fakeaways are high in calories especially when in a combination with sides and desserts for a set price – pictured are the mains

Now, an investigation by The Sun has revealed some of the worst ‘fakeaways’ sold in British supermarkets.

Nine in 10 ‘dine-in’ meal deals exceed the NHS’ recommended 600-calorie dinner limit, the University of Birmingham research found.

The worst offenders contain more than 1,500 calories – three quarters of a woman’s daily limit.

But our analysis found some exceed 2,100 calories per person.

It’s easy to be seduced by supermarket curries, pasta dishes, Chinese meals and pies as they cost a fraction of going out or ordering in.

Many supermarkets even offer enticing deals in which you can get a main, side, and dessert or starter for a good price.

But while many of us go for them hoping we’ll save hundreds of calories, they may in fact be just as bad for your waistline.

Nutritionist Anna Mapson, of goodness-menutrition.com, told The Sun: “Choosing ready meals from a supermarket, as a cheaper alternative to a takeaway for a special night, might not actually be any healthier.

“This report highlighted many of the meal deals exceeded the daily recommended amounts for dinner.

“There is no harm in eating a higher amount of calories than the recommended daily amounts now and again.

“However, if you choose ready made meals frequently, you’re more likely to be eating higher amounts of salt, sugar, saturated fats and food additives, and lower amounts of fibre.

“Meal deals tend to include alcohol or fizzy drinks as part of the bargain, which could encourage you to add wine, beer or sugary drinks you wouldn’t normally choose.”

Given fakeaways can be just as bad as takeaways, should we instead opt for the latter?

Reema Pillai, weight loss nutritionist at Dietitian Fit, says: “I would recommend that people choose what they would really like to eat, whether that is a fakeaway from the supermarket, or a takeaway.

“These foods should be occasional, so choosing what you really fancy and will feel satisfied with eating is important.

“But keep in mind a few tips to help make these occasions healthier and more nutritionally balanced.”

Taking into account dine-in deals on offer in supermarkets, we reveal the best and the worst combinations for calories.

THE WORST OPTIONS

SAINSBURY’S – Dine in for £12 (main, side, dessert and drink)

Sainsbury’s Taste the Difference Vintage Cheddar Mac and Cheese

Half a pack: 509 calories
Plus: 21.7g fat, 6.8g sugar, 1.98g salt
Per 100g: 167 calories, 7.1g fat, 2.2g sugar, 0.60g salt

Sainsbury’s Taste the Difference Vintage Cheddar Mac and Cheese[/caption]

Sainsbury’s Roasted Garlic and Extra Virgin Olive Oil Flatbread

½ flatbread: 316 calories
Plus: 10.5g fat, 6.3g sugar, 0.87g salt
Per 100g: 316 calories, 10.5g fat, 6.3g sugar, 0.87g salt

Sainsbury’s Roasted Garlic and Extra Virgin Olive Oil Flatbread[/caption]

Sainsbury’s Sticky Toffee Pudding

½ pudding: 352 calories
Plus: 15.8g fat, 32.8g sugar, 0.42g salt
Per 100g: 360 calories, 16.2g fat, 33.5g sugar, 0.43g salt

Sainsbury’s Sticky Toffee Pudding[/caption]

TOTAL CALORIES SHARED BETWEEN TWO: 1,177 each

Plus Stella Artois Unfiltered Bottles 4 x 330ml (also included in deal)

Anna says: “There is over 100 per cent of saturated fat intake and over 50 per cent of your salt intake for the whole day in this one meal.

“The pasta and bread together make a very carb heavy meal, with limited protein.

“Alternatively, boil some pasta, buy a ready made sauce in a jar and serve with some boiled vegetables and pieces of ready cooked chicken.”

What to look out for

On the label

When in the supermarket sourcing your dinner, there are some things to look for on the packaging.

Anna says: “A starting place for consumers would be to check the labels looking at the levels of added salt, sugar and saturated fats.”

Look at the numbers by either serving size or per 100g. Most of these deals are for two people and the packaging will say ‘1/2 serving contains’.

For reference, the recommended limits per day for food intake are:

Saturated fat: 30g for men 20g for women
Sugar: 30g
Salt: 6g
Calories: 2,500 for men, 2,000 for women

A balanced meal

Reema says: “Try to think of the overall balance of food groups in this meal.

“Ideally you want to choose something that has a good quality protein option, such as chicken or fish or pulses.

“Then, look at the quantity of carbohydrates given, such as the pasta, rice, potato or bread.

“Often this can be the majority of the meal, but we want to balance out the carbohydrates with plenty of different vegetables.

“Some of these dine in meals lack vegetables, so it is helpful to choose vegetable sides to accompany the main course, ideally a steamed or stir fried option, or a side salad.”

Anna says: “Quick cook veg like carrots, peas, or broccoli, can be quickly boiled or cooked in the microwave you’d be adding more fibre to your meal.”

Portion size

Reema says: “Look at the portion size. Everyone’s recommended portions will differ depending on various factors, but these dine in meals are a set serving.

“Ask yourself if you need the full serving, or if you are able to serve yourself less. Or if you need more, bulk out the extra bit with vegetables or salad.

“Depending on the takeaway, it can be easy to over-order and then end up eating more than you need, or saving leftovers for another day and then eating the same meal again.

“Instead, try to order so that it seems like enough for one serving for yourself, and if the portions are larger, work on listening to your hunger and portion needs, stopping when you feel satisfied.”

Anna says: “Do you need the bolt on foods, like halloumi fries with a pizza? These side dishes often add a lot of calories to a meal.”

ASDA – £10 bistro dine-in (starter, main, side and dessert)

Bistro by Asda Goat’s Cheese and Caramelised Onion Tarts

Per tart: 417 calories
Plus: 25g fat, 12g sugar, 1.2g salt
Per 100g: 298 calories, 18g fat, 8.6 sugar, 0.88g salt

Bistro by Asda Goat’s Cheese and Caramelised Onion Tarts[/caption]

Bistro by Asda Chicken, King Prawn and Chorizo Paella

½ pack: 598 calories
Plus: 23g fat, 6.8g sugar, 2g salt
Per 100g: 159 calories, 6g fat, 1.8g sugar, 0.53g salt

Bistro by Asda Chicken, King Prawn and Chorizo Paella[/caption]

Bistro by Asda Buttery Maris Piper Mash

½ pack: 266 calories
Plus: 15 fat, 4.4g sugar, 1.5g salt
Per 100g: 139 calories, 2.3g sugar, 0.76g salt

Bistro by Asda Buttery Maris Piper Mash[/caption]

Bistro Melt in the Middle Belgian Chocolate Puddings

Per pudding: 571 calories
Plus: 33g fat, 32g sugar, 0.64g salt
Per 100g: 369 calories, 22g fat, 21g sugar, 0.41g salt

Bistro Melt in the Middle Belgian Chocolate Puddings[/caption]

TOTAL CALORIES SHARED BETWEEN TWO: 1,852 each

Anna says: “By removing the tarts as a starter, and the buttery mashed potato, this meal can be healthier.

“You could add some side vegetables to the paella.

“Alternatively, swap the mash for any vegetable combination.”

TESCO – Finest meal deal (main, side, dessert and drink)

Tesco Finest Dine In Al Forno Lasagne

½ pack: 617 calories
Plus: 33.6g fat, 1.96g salt
Per 100g: 176 calories, 9.6g fat, 2g sugar, 0.56g salt

Tesco Finest Dine In Al Forno Lasagne[/caption]

Tesco Finest Dine In Chunky Chips

½ pack: 273 calories
Plus: 7.3g fat, 2.1g sugar, 0.69g salt
Per 100g: 141 calories, 3.8gfat, 1.1g sugar, 0.36g salt

Tesco Finest Dine In Chunky Chips[/caption]

Tesco Finest Dine In Melt in the Middle Chocolate Fondants

Per pudding: 510 calories
Plus: 23.9g, fat, 36g sugar, 0.56g salt
Per 100g: 329 calories, 15.4g fat, 23.2g sugar, 0.36g salt

Tesco Finest Dine In Melt in the Middle Chocolate Fondants[/caption]

TOTAL CALORIES SHARED BETWEEN TWO: 1,679 each

Plus bottles of drink with up to 220 calories per person.

Anna says: “One pudding is 40 per cent of your recommended sugar limit for the whole day.

“There are no side dishes in the meal deal to swap out for an alternative that isn’t creamy or buttery.

“For a healthier alternative, swap the pudding for some thawed frozen berries on top of meringue nests.

“And consider adding some frozen peas to the lasagne for added fibre.”

WAITROSE – £12 Pizza Feast Meal Deal (two pizzas, two extras)

Waitrose Stonebaked Pepperoni Pizza

½ pizza: 485 calories
Plus: 16.4g fat, 6g sugar, 1.89g salt
Per 100g: 266 calories, 9g fat, 3.3g sugar, 10.4g salt

Waitrose Stonebaked Pepperoni Pizza[/caption]

Waitrose Stonebaked Spicy Beef Pizza

½ pizza: 482 calories
Plus: 15.8g fat, 9.20g sugar, 1.01g salt
Per 100g: 226 calories, 7.4g fat, 4.3g sugar, 1.01g salt

Waitrose Stonebaked Spicy Beef Pizza[/caption]

Waitrose Halloumi Fries

½ pack: 177 calories
Plus: 12.5g fat, 1.15g sugar, 1.3g salt
Per 100g: 355 calories, 22.6g fat, 2.3g sugar. 2.60g salt

Waitrose Halloumi Fries[/caption]

Waitrose Chocolate Brownie Pudding

Per ¼ pudding: 372 calories
Plus: 23g fat, 26.9g sugar, 0.13g salt
Per 100g: 387 calories, 23.9g fat, 27.9g sugar, 0.14g salt

Waitrose Chocolate Brownie Pudding[/caption]

TOTAL SHARED BETWEEN TWO: 2,178 each

Anna says: “The salt content of these pizzas is very high and by eating this meal you’d exceed the recommended daily intake in one meal.

“Consider sharing one pizza, skip the halloumi fries and go for a mixed bean salad and mixed green salad instead.

“Put the second pizza in the freezer for another day.”

MORRISONS – Takeaway banquet for two

Morrisons Takeaway Korma/Tikka Meal Bag

½ pack: 1,092 calories
Plus: 47.2g fat, 18.9g sugar, 3.14g salt
Per 100g: 192 calories, 8.3g fat, 3.3g sugar, 0.55g salt

Morrisons Takeaway Korma/Tikka Meal Bag[/caption]

TOTAL CALORIES SHARED BETWEEN TWO: 1,092 each

Anna says: “This meal deal bag includes extra bread you don’t really need.

“At 1,092 calories for half a pack, this is an energy dense meal, delivering half a woman’s intake for the whole day.

“Instead, add some chicken to a jar of korma sauce and serve with boiled rice. This will lower your calorie intake and salt.”

Marks & Spencer – Gastropub Dine In for £12 (main, side and dessert or starter)

Our Best Ever Steak Pie

½ Pack: 673 calories

Plus: 41g fat, 5.3g sugar, 2.2g salt

Gastropub Maris Piper Mashed Potato

½ Pack: 380 calories
Plus: 29.3g fat, 4.5g sugar, 1.19g salt

Chocolate Melt In The Middle Pudding

Per pudding: 533 calories
Plus: 31.2g fat, 39.5g sugar, 0.74g salt

M&S’ most calorific dine in deal[/caption]

TOTAL CALORIES SHARED BETWEEN TWO: 1,586 calories

Anna says: “One portion of the pie contains more than your saturated fat recommended intake limit for the day.

“If you add the chocolate pudding to this as well, you’d be eating over double the saturated fat limit in one meal.

“As an alternative choose some delicious fresh fruit for your pudding, or buy their fruit kebabs to help increase your antioxidant and fibre intake whilst reducing fat.”