HEALTHY OPTIONS FOR DINING OUT!
By LENNITA PERRIE-EYERS
You work hard all week keeping your food choices healthy and then you go and blow it by eating out. It doesn’t have to be that way. Here’s how!
Tips;
· Avoid all you can eat restaurants
· Get your dressing, gravy etc on the side (then you are in control of how much of it you have! Leave at least half)
· Choose braised, steamed or grilled options over crispy, creamy or fried.
· Opt for an entrée size rather than main (particularly pasta’s)
· Steer clear of fruit juice & fizzy drinks.
· Choose wine, low Carb/light beer & have soda with your spirit and save on calories!
· Fill up on good foods first-soup, salads etc
· Eat a light meal before you go out!
Specifics;
Chinese/Vietnamese/Thai
Best Options
Clear soup
Braised or stir fried vegies (Ask for no fat to be added)
Steamed- rice/Dim Sims/Tofu
Rice paper rolls (not fried)
Thai green curry
Black bean beef stir fry
Rice noodles
Avoid
Fried rice
Noodles
Deep fried foods e.g. Spring rolls/Dim Sims, Prawn crackers etc
Crispy chicken
Sweet and sour pork
Creamy curries
Satay skewers
Japanese
Best Options
Sushi with advocado and lean meat
Chicken or fish
California rolls
Stir fried or braised dishes
Steamed rice
Rice noodle
Avoid
Tempura- prawns/vegies etc
Fried rice or noodles
Indian
*Most Indian contains a high amount of fat so ideally don’t make it a regular takeaway option.
Best Options
Lentil based dishes
Tandoori
Vindaloo
Steamed rice
Avoid
Creamy Korma curries
Masala’s
Naan bread
Pappadums
Samosas
Deep fried dishes
Satay dishes
Italian
Best options
Minestrone soup
Salads with Balsamic dressing
Tomato based pasta-Seafood, chicken, lean meat
Fresh gnocchi
Most seafood dishes
Gelato desert
Thin crust Pizza with plenty of vegies (ask for half the cheese)
Avoid
Creamy dishes
Carbonara
Salami & bacon dishes (even in tomato base)
Garlic bread
Cheesy pasta
Creamy risottos
Most Italian deserts
Alcohol
Best options
Wine
Spirits with soda water (add ‘fresh’ lime or lemon if you want extra flavour)
Light or low Carb Beer
Avoid
Soft drinks as mixers
Juice as a mixer
All premixed drinks
*You can still socialise without damaging all your hard work
now you are armed with the knowledge to make better choices!!!