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CHIPS CAN BE HEALTHY

ABOVE: Researchers reveal chips have surprising health benefits

17th February 2010

By James Moore

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A ORDER THEM WITH FISH: The great Brit dish of fish and chips is 150 years old this year and research shows that it has 42% less fat than a doner kebab. The average portion also has fewer calories, saturated fat and salt than a cheese and tomato pizza. A portion of chicken tikka masala, pilau rice and a plain naan has 17% more fat.

B SNACK ATTACK: A portion of chip shop chips could be better for your waistline than some other snacks. It actually contains less fat than the average prawn mayonnaise sandwich.

C KEEP DABS ON WHAT YOU EAT: When you get home with your bag of chips, a top tip is to cut the fat by using some kitchen roll to soak up the excess oil before eating.

D COOKER UP A TREAT: Serving up oven chips at home is usually healthier than the takeaway variety. A portion of oven chips typically contains 260 calories. A takeaway portion contains roughly 350 calories.

E IMMUNE BOOSTER: A portion of oven chips will also provide a third of your recommended daily amount of vitamin C and four times the amount in an apple.

F TOP SWAP: Chips can be a healthy treat compared to other homemade favourites. For instance a portion of oven chips plus three fish fingers contains one third of the saturated fat found in a serving of lasagne.

G CHUNK UP: If you’re making chips at home go for thicker chips – they absorb less oil. Celeb chef Jamie Oliver reckons they should be one-and-a-half cms thick. Oven-baked wedges are also a good way to go – they’re only 1.7% fat.

H SHAKE IT DOWN: Ask them to hold the salt in the chippy and add your own at home. Chances are you’ll add less.

IGO INTO MALT DOWN: Use more vinegar to add flavour and you’ll also cut the salt, which is linked to high blood pressure.

J FRY THESE? McDonald’s medium fries have 330 calories, Burger King regular fries have 300 calories, while regular fries at KFC have just 256 calories.

K STORE CHIP HITS: Supermarkets now sport plenty of low-fat oven chips, including McCain Rustic Oven Chips, which are less than 3% fat and a portion is only 180 calories.

L CHIP LOVER’S DIET: Top nutritionist Juliette Kellow reckons you can eat chips up to four times a week and lose weight with a healthy diet and by opting for low-fat oven chips.

M GO ALL MUSHY: If ordering fish and chips at a takeaway make it a more balanced meal nutritionally by adding some mushy peas or baked beans.

N WATCH OUT FOR SOGGY CHIPS: This suggests they weren’t cooked at the right temperature, so absorbed more fat. Also check what type of oil your chip shop uses. The best choice is a liquid vegetable oil.

O LEAVE THE SKIN ON: When making chips at home leave the skin on – they contain extra B vitamins which are vital for energy in the body.

P GET SAUCY: Adding ketchup to your chips could be good for you – it contains lycopene, a cancer-fighting substance.

Q SOAK SPUDS FIRST: Chips can contain a cancer-causing substance called acrylamide. But soaking your potatoes first, for half an hour, can cut down the amount by 38%.

R BETTER THAN MASH? Chips can be healthier than mash if you use vegetable oil for chips rather than butter with mash.

S SWEET TREATS: Want a healthy chip that’s a bit different? Cut up sweet potatoes or parsnips for an alternative homemade chip.

T AVOID THE GUILT TRIP: Console yourself with the fact that although fatty, an average serving of chips contains more than double the fibre found in an average serving of brown rice or porridge.

» MORE 'DIET & FITNESS' HERE...

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