Eating Healthy when Eating Out

Think you can’t eat healthy when you are dining out at your favorite South Asian restaurant? We have tips to show you can eat healthy while eating out

Tips for Eating Healthy when Eating Out

Choose Avoid

Whole wheat rotis or chapattis Naan made of white flour and deep fried pooris

Steamed idlis Dosas with excess oil

Lean meats, poultry, and seafood High fat beef and lamb dishes

Low fat yogurt based sauces Creamy curry or coconut milk sauces

Baked papad Deep fried appetizers such as samosas or pakoras

Tikka, tandoori, or kabob preparation Korma and cream sauce preparation

Additional tips for eating healthy when eating out:

As a beverage choice, ask for water, order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
To help control hunger and feel satisfied sooner, start your meal with a salad such as raita or a soup such as rasam,
Choose main dishes that include vegetables and dahls
Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
Order an item from the menu instead heading for the “all-you-can-eat” buffet
If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
Order an appetizer or side dish instead of an entrée.
Share a main dish with a friend.
If you can chill the extra food right away, take leftovers home in a “doggy bag.”
When your food is delivered, set aside or pack half of it to go immediately.
Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.

To keep your meal moderate in calories, fat, and sugars:

Avoid ghee.
Choose fruits for dessert most often.

Quick Tip:

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks