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Dining out
Eating healthy, either at the restaurant
or take-out - is no small task, but it is possible!
Restaurant eating can be a challenge, if
you are on a meal plan. You need willpower and perseverance. It's
tough enough to be able to eat healthy in your own house. But even
more challenges confront you when you pick and choose from a menu,
and you do not know what and how the food you ordered will be
cooked.
You can't march into the kitchen and hold
the cook's hand when he or she adds more butter or shakes more salt
on your food! To add to the problem, are the other pit-falls such as
serving size, unhealthy cooking methods and so on? Most
servings in restaurants are large, and the portion sizes are
sufficient for two persons. The other problem faced when eating out
is the unhealthy cooking methods like deep-frying, using sauces rich
in butter and fat, which are employed by most restaurants.
Very often restaurants have few healthy choices on the menu.
However, with working knowledge of
nutrition, you can cat healthily in most restaurants. You need to
ask questions about the choices on the menu, make a special request
to get an item delivered the way you want it, and to control the
amount you order and eat.
Strategies for eating out healthy
Decide when to eat out. Take a look at how often you are eating
out. If eating regularly it is important to watch what one is
eating. In case it is a rare occasion a few excesses may be ok
Be
selective to seek out restaurants that offer healthier options
or the opportunity to seek modifications
Avoid buffets – Buffets promote overeating. With all the
temptation in front, it becomes easy to overindulge one feels it is
value for money, but may be not health. For those eating from a
buffet, the plate model may be used to eat healthy
Become a fat detective and recognize high-fat foods. If unsure
ask how a special dish was cooked and the style of cooking. Avoid
curries which have butter cream added to it like butter chicken as
they are rich in fat
Understand portion sizes. A typical Naan available in a
restaurant in equal to 4 home made rotis. If a serving size is very
big, ask if it can be shared. If not, get the left-over food
parceled for later
Make
a request- Restaurants and chefs are increasingly conscious of
special requirements
Exercise control. The best way not to eat too much is to order
less. It is not important to order an entrée and a dessert even if
the steward keeps asking for the entrée order
When
ordering - Select foods which are either steamed, broiled,
baked, roasted, poached, lightly sautéed or stir-fried. Look for
foods which are cooked healthily. Order sauce and dressing on the
side as this is an easy way to control portion sizes
A table for health and not so healthy food
choices while eating out.
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Healthy choice |
Not healthy choice |
Cereals / Pulses |
Plain roti, plain naan, plain rice, idli,
brown bread, bagel, bun, yellow dal, rajmah chole |
Puri, parathas, kachoris, butter naan,
bhaturas, biryani, croissant, dal makhni |
Vegetables |
Steamed, or stir fried vegetables, tawa
or tandoori vegetables or those cooked with less gravy. |
Vegetables cooked in thick gravy or deep
fried like koftas, pakoras, aloo dums, potato chips, bhindi
fry. |
Meat/Fish/Chicken |
Poultry and fish better than red meat,
any dish which is boiled, steamed, tandoori, stirfried, or
grilled, like tandoori chicken, or kababs, steamed or grilled
fish. |
Red meat with
high fat content, fish or chicken that is deep-fried or cooked
in rich gravy, like butter chicken, chicken kormas, fried
fish, meat koftas. |
Milk and its Products |
Plain low fat
milk, curd, yogurt, raita with vegetables. Paneer, Buttermilk. |
Milk shakes, ice creams, dahi vada. Cheese in baked dishes. |
Snacks |
Idli, khaman,
khandvi, dhokla, fruit chaat, upma, poha. |
Vadai, pakora, samosa, bhajiyas, pies,
patties. |
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