Eating out healthily
When you are dining out there are some things you can do to make healthier choices.
Here are some tips that might help you:
- Reduce the amount of bread and other bites you eat before the main meal arrives.
- Try sharing an appetizer of dessert with a friend.
- When ordering a selection of dishes try not to order much.
- Try finishing your main course before you ask for dessert because you might be full by then.
- If you would like to have dessert then go for the main course straight or have 2 starters.
- Sorbet and fresh fruit are healthier options for dessert.
To help you in the 5 a day campaign:
- Order a side dish or salad if your meal doesn’t arrive with vegetables.
- Desserts should be made with fruit.
- Sandwiches should have greens in them
- Fruit juice is a good accompaniment with your main dish.
- Select meals with vegetables, beans and lentils.
Making healthier food choices
When dining at different restaurants or ordering takeouts here are some sensible recommendations for healthier options.
Indian cuisine
- Select the low-fat choices
- Keep away from creamy curries
Italian
- Choose the low-fat pizza toppings and ask for additional veggies.
- Do not ask for additional cheese to lessen the saturated fat.
- Choose tomato or vegetable based for pasta.
- Opt for bread topped with herbs and fresh tomatoes.
Chinese
- Select the low-fat options and keep in mind that anything with batter is rich in fat. Choose plain or steamed rice instead of fried rice. Avoid eating deep fried appetizers.
Thai
- Stick to steamed or stir-fried dishes having vegetables, fish and chicken.
- Red and green curries have coconut milk so if you like to have some do not eat the entire sauce.
Fish and chips
- Pair your fish and chips with mushy peas or baked beans.
- When the chips are thicker, they absorb less fat
- Ask the waiter to not put salt on your order so you can measure the saltiness of your food.
Burgers and kebabs
- Select grilled burgers made up lean fish or meat.
- Ask to serve the burger with no mayonnaise or cheese.
Healthier Selections
Salads
Salads can be satisfying when incorporated with starchy foods. Select a variety of vegetables like radishes, olives, salad greens, green beans, raisins and peppers. Be cautious with salads that contain too much mayo and dressing’s rich in fat.
Sandwiches
- Select whole meal or brown bread
- Select healthier fillings like lean meats
- Opt of sandwiches that has salad
- If you like mayo choose the low-fat version
Hot food
Baked potatoes are great for lunchtime but remove the butter, or place a little bit. Healthy fillings count in ratatouille, cottage cheese and baked beans. Avoid ready mixed as these are high in fat and mayo.
Pasta is another great option. Try to keep away from creamy sauce or mixed with too much oil as these are rich in fat. Tomato and vegetable based are a healthier option.
Healthier dessert options
- Exotic fresh fruit
- Melon slices
- Baked apples
- Rhubarb crumble
- Low fat yogurts
- Tinned peaches in low fat yogurt