Top Tips for Eating Out

By Morgan Higgins
​
​Food is such a big part of memories and togetherness. Can you imagine a birthday party without cake? Or your first trip to the movies without popcorn? 

Eating is a wonderful social activity and going to restaurants and cafes should be enjoyed. Just because you are trying hard to stay healthy and eat balanced meals does not mean that you cannot enjoy a meal out with friends and family.

In every type of cuisine there are always healthy options to be found, you just need to know what to look for. This list highlights the foods that will provide the best nutrition when you are choosing a meal in a restaurant. 

THAI:
Choose:

• Steamed options
• Tom Yum soup
• Lean meat or seafood stir fry’s
• Salads
• Steamed or boiled rice

Avoid:

• Deep fried spring rolls
• Satay based dishes
• Curries (red and green in particular)
• Fried noodles
• Fried rice

 
CHINESE:
Choose:

• Wonton soup
• Vegges in oyster sauce
• Steamed options
• Beef and black bean
• Pork chop suey

Avoid:

• Sesame prawn toast
• Lemon Chicken
• Chicken chow mein
• Bbq dishes
• Sweet and Sour Pork

 
ITALIAN
Choose:

• Plain breads
• Tomato or wine based pastas
• Seafood dishes which aren't fried or cream based

Avoid:

• Garlic or Herb bread
• Cream or butter based dishes
• Risotto
• Lasagne
• Parmigiana

 
INDIAN:
Choose:

• Vegetable based dishes
• Roti with dahl
• Lean meat vindaloo or tandoori
• Lentil and vegetable based curries
• Rogan Josh

Avoid:

• Fried dishes
• Cream based curries
• Butter chicken
• Pork Vindaloo
• Biryani
• Naan bread

 
VIETNAMESE:
Choose:

• Rice paper rolls
• Clear broths
• Salad based dishes
• Sticky rice and mung beans
• Seafood or lean meat stir fry’s
• Noodles
• Beef and vegetable stews
• Pho

Avoid:

• Fried Dishes
• Creamy pork
• Coconut oil based dishes
• Crepe with pork
• Deep fried noodles

 
GREEK:
Choose:

• Dolmades
• Dips (tzatziki)
• Lean meat dishes
• Grilled meats and seafoods
• Greek salads

Avoid:

• Fried Calamari
• Spinach Pies
• Haloumi
• Moussaka
• Pastitsio

 
MEXICAN:
Choose:

• Chilli con carne
• Vegetable based tacos
• Fajitas
• Beef based dishes

Avoid:

• Nachos
• Burritos
• Taquito (fried tortilla)
• Enchilada

 
FAST FOODS:
Choose:

• Grilled fish
• Hamburger with single patties and extra salad
• Greek Salad
• Steamed options (dim sim)
• Skinless BBQ chicken

Avoid:

• Fried and battered foods
• Hot chis
• Burger with the lot

 
PIZZA:
Choose:

• Thin crust options
• Lots of vegetables
• Lean meat pizza (chicken, fish and seafood)
• Lower fat cheese (ricotta)

Avoid:

• Thick and stuffed crusts
• Processed meat toppings (salami, pepperoni, bacon and ham)

 
Helpful Hints:
Satisfy your thirst before you go out for a meal
Have a glass of water while eating your meal
Consider an entree sized meal or smaller serve
You can always ask to have extra vegetables or salad with your meal
Have dressings and sauces separate so that you can control portions
Choose lean cuts of meat
Go for grilled, poached or steamed options rather than deep fried and battered options
Consider sharing a desert you are wanting to have one 

Most of all, savour and enjoy each mouthful!
Morgan. 

*IMAGE sourced from #HoustonFitnessNutrition