Think your restaurant meal is healthier than fast food? We have some bad news.

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Making healthy choices when you’re dining out seems fairly straightforward.

The general philosophy goes something like this: greasy fast food, not ideal for every day; restaurant food, quality meal that’s good for me. Extra smug points if it comes with green things on the side.

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That line of thinking sounds legit, but according to new research, it’s actually quite flawed. Sorry to burst your “Call me Gwyneth Paltrow” bubble, but it turns out the quality and calorie intake associated with fast food and restaurant meals is actually pretty even.

And, in some cases, the latter is actually worse for your health. Le sigh.

The study, published in the European Journal of Clinical Nutrition, found both kinds of dining are linked to increased daily levels of fat, saturated fat, cholesterol, sodium and calorie consumption when compared to the humble dishes* you whip up at home. (*Presumably that means fresh stir fries and nutritious slow cooker meals rather than, ahem, a bowl of cereal for dinner.) (Post continues after gallery.)

However, that’s not the most surprising finding. The research also indicated full-service restaurant patrons were ingesting more sodium and cholesterol than fast food fiends. Just when you thought you’d made the most educated choice like the sensible grown-up you are.

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This isn’t to say you should swing by KFC next time you’re meeting a friend for dinner — just don’t assume a meal that’s served on crockery rather than in a grease-specked brown bag is necessarily going to be better for your health. And, of course, it all depends on what you order.

That's okay too. It's fine to treat yourself to delicious things. Anybody who expects you to eat kale soup 24/7 is a masochist.

However, don't go weeping into your Pad Thai just yet —there was some happier news for anyone out there who has Menulog in their bookmarks.

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Apparently, eating takeaway restaurant food in the comfort of your own beanbag home might be a healthier option than eating it in the actual establishment. Study author Ruopeng An told TIME dining in was linked to a rise in calories, fat, saturated fat, cholesterol and sodium — but eating that same meal at home produced lower levels. (Post continues after gallery.)

An speculates the difference is that when dining out in restaurants, people are less cautious about overdoing it because "they have more time, it's more relaxing, it's more like a social event."

Yeah, that sounds about right; although it has to be said, smashing an entire container of Rogan Josh while bingeing on Netflix isn't exactly a difficult feat. 'Serves Two' — are you kidding?

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So, what's the takeaway (ahem... pun intended) from all this? Well, where your health is concerned, home cooking is probably going to be your best option — aim for lots of fresh produce. However, if you're health conscious and you've been invited out to dinner, your common sense is going to serve you well. When in doubt, add for a salad on the side.

If you're really hankering for fast food, but you want to keep it as healthy as possible, here's what Accredited Practicing Dietician Nicole Senior recommends you order:

What's your favourite cuisine for dining out?