Eating out, the healthy way by Anna Ross
Eating out the healthy way
Being able to choose a healthy meal when eating out is useful, particularly if you eat out regularly. Dining out for meals can form part of a healthy balanced diet, however it can be challenging to know what the healthy choices are on a menu. This guide provides some tips for eating out and it will help you to identify healthier choices.
· Consider looking up the menu online ahead of time to choose a healthy option
· Avoid feeling ravenous on arrival to help prevent over-eating. Drink some water or have a small snack at home if you’re hungry before you leave
· Don’t be afraid to ask the waiter for modifications. For example, consider asking for:
§ A side salad or cooked vegetables instead of chips or wedges
§ An entrée size meal or smaller serve
§ Ask to have dressing and sauces on the side so you can add a smaller amount yourself
· Only eat what you need to be satisfied – you don’t have to finish everything on your plate
· Consider sharing a main meal and/or dessert with others
· Eat slowly and enjoy every bite. Place your knife and fork down between mouthfuls and chew everything well
· Choose lean meat, skinless chicken or seafood and healthier cooking techniques such as steamed, braised, poached, baked, roasted or grilled meat. Avoid fried, battered and crumbed choices
· Choose meals with lots of vegetables
· Skip the chips and go easy on the bread
· Avoid large pasta and rice dishes with little vegetables and high fat sauces
Taking a look at popular cuisines…
Italian
· Healthier options:
o Thin crust pizza instead of thick or cheese stuffed bases
o Entrée size pasta and risotto with tomato or vegetable based sauces E.g. Napolitana, bolognaise, marinara
o Bruschetta
o Salads
o Baked, grilled, steamed, seared lean meats
· Unhealthier options:
o Garlic bread
o Deep fried or crumbed items
o Cured/salted meats E.g. salami, bacon, prosciutto
o Cream, oil and butter based sauces and dressings E.g. carbonara, lasagne with béchamel, pasta alfredo, pesto
o Large amounts of cheese such as mozzarella and parmesan
Asian
· Healthier options:
o Sushi and sashimi with vegetables, raw or cooked fish, prawn, egg, tofu or seaweed, avocado
o Brown rice instead of white rice if possible
o Steamed dumplings
o Rice paper rolls
o Seaweed salad and edamame
o Stir-fry dishes or salads with lean meat, chicken, seafood or tofu and plenty of vegetables, herbs and spices
o Miso, tom yum and broth based soups such as Pho
o Soy, chilli sauce, vinegar, lime and lemon
· Unhealthier options:
o Tempura, crumbed, battered or deep fried items E.g. spring rolls, dim sims, wontons
o Coconut rice
o Prawn crackers
o Deep fried/crispy noodles, fried rice or noodles
o Red/green curry containing coconut milk/cream
Indian
· Opt for tomato based curries with lean meat and/or legumes and vegetables over curries based on cream/coconut milk
· Healthier options:
o Tikka (dry roasted) or Tandoori skinless chicken, fish, tofu or vegetables
o Steamed basmati rice
o Pickle, chutney or yoghurt condiments
· Unhealthier options:
o Deep fried entrees E.g. samosa, pakora, pappadums
o Naan bread
o Thick gravy sauces, butter or tikka masala sauces
Mexican
· Choose salads or burritos/fajitas with grilled lean meats or legumes, plenty of vegetables and small amounts of cheese, sour cream or guacamole
A note on alcohol
· Limit alcohol as this can increase appetite and energy intake
· Order a glass of wine instead of a bottle
· Mix spirits with soda water or diet soft drink
· Opt for low carb or low sugar drinks when possible