With the busier lifestyle and increased number of woman working outside, eating out becomes a trend and expected to continue. It gives a challenge to us as foods served tend to be high in calorie, fat, sodium, and sugar or larger in portion. The food choices we make can give a great impact to health in a long run.
Use the tips below to help in selecting healthier food choices:
- Identify restaurants which offer healthier menu options. Do not stick to only one restaurant.
- Learn and identify menu term, knowing them makes ordering easier. Ask about the ingredients and cooking method if the description is unclear or food is unfamiliar.
- Fewer calories & less fat :
- baked, braised, broiled, grilled, roasted, steamed, stir-fried
- Japanese menu: nimono(simmered), yaki (broiled), yaki-mono(grilled)
- More calories & fat
- Lemak, Char, Au gratin, breaded, pastry, creamy, buttery, deep-dried, with mayonnaise, with cream sauce, batter fried, crispy
- More sodium
- teriyaki, smoked, barbecued , pickled , with soy sauce
- Balance a high calorie main dish with a lower calorie side dish or dessert.
- Refer to the nutrition or calorie information for menu if available. Compare the food before make order.
- Request to change menu if possible. Eg: switch the French fries with baked potato or ask for extra vegetable or avoid MSG in cooking.
- Do not go for large or extra-large portion, always order small or medium serve.
Below are examples of healthier food choices when eating out:
Lai Huey Qin
B. Sc Dietetics, UPM