Eating out is an unavoidable part of urban lifestyle. It is considered to be a luxury to eat out in good food joints at least once a week. As a result we can see a series of health problem among the urban mass. At the same time a lifestyle that includes healthy eating does not mean you have to give up or abstain from the pleasurable experience of dining out. We can classify eating out into various categories based on people’s requirements: |
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What all points to be considered while eating out?
Eating habits varies from individuals, depends on their needs and requirement. Most common thing we look for is the tasty food in affordable range with health benefits.
Here are some tips to choose healthy foods:
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As a beverage choice, ask for water, fat-free or low-fat milk, unsweetened tea, or any drink without added sugars or even green tea is a good option |
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Look for items on the menu that are baked, grilled, dry-sautéed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories. |
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Stop eating when you are full - listen to the cues your body gives you.
If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal. |
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Select entrees with fruits and vegetables as key ingredients. Enjoy the flavors they offer. Fruits and vegetables are a good source of dietary fiber as well as of many vitamins and minerals.
Take half your meal home. The second half can serve as a second meal!
Avoid buffet dinners or lunches as they offer a large variety and we have a tendency to taste everything served or layed out. This leads to over eating and other gastric discomforts. |
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Most common problem seen in compulsory outside eaters is of over weight, so as to control weight we should avoid empty calorie food. Empty calorie means the food items which are major sources of calories and are not good sources of the rest nutrients like vitamins, minerals, proteins etc. Eating such food items on regular basis can easily make any one overweight. These empty calorie foods are highly palatable and make a person crave more for it.
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| Empty Calories = High Calories but Low Nutrition |
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French fries, fried chicken, chips and all other deep-fried foods |
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Candy, pop and other sweetened packaged foods |
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Beer, wine and all other alcoholic beverages |
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Refined grains such as crackers, cookies, white rice and white bread |
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Deserts like ice creams, pastries, ice cream with cola, soft drinks |
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| Some tips for occasional or social out eaters |
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When ordering pasta dishes, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. |
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When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter. |
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Share a dessert with a friend. Half the dessert equals half the calories. |
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When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than most other soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up, so you eat less. |
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Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories and a healthy alternative with a lot of spice. |
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Incase of Chinese meal selects as starter’s dim sums or momos, along with steamed rice with chicken in any sauce except honey based sauce. Do include lots of steamed vegetables. |
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| Some tips for compulsory / daily out eaters |
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Order food near to home made items like steamed rice or tandori roti and club it will daal tadka or without tadka and some vegetables provided in the list. |
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Order steamed rice and stir-fried entrees that feature small portions of chicken, fish, or lean meat, paneer or tofu with lots of vegetables. Always request that your meal be prepared with less oil. |
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Order sandwiches with mustard rather than mayonnaise or "special sauce." Mustard adds flavor with virtually no calories. One can also opt for green chutney as it provides antioxidants and is refreshing with no extra calories |
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South Indian dish like Idli, plain dosa, and uttapam can be added in your meal list as they are fermented food and rich sources of Vitamin B complex. Do remember to avoid coconut chutney served with it. |
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| Some tips for people suffering from diabetes, hypertension & high cholesterol |
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For those with diabetes or suffering from high blood pressure and high cholesterol, your specific eating plan may require cutting back on calories, sugar, salt, or fats, therefore choosing wisely at the restaurant may seem a little daunting.
Choose foods made with whole grains. Examples include whole-wheat bread and dishes made with brown rice. |
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Fill up with plenty of salad, or vegetables (unbuttered). |
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Instead of plain rice have steamed rice with vegetables |
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Do not sprinkle salt on raw salad |
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Ayurvedic tips / Herbs to detoxify body incase of
unbalanced diet or indigestion |
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Cumin seeds - indigestion, flatulence, diarrhea
Cinnamon - nausea, vomiting, flatulence
Ajwain seeds or bishop’s weed - acidity and flatulence
Bael fruit - constipation |
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