Healthy Eating From A Restaurant Menu – It is Possible

How To Eat Healthy From A Restaurant Menu when research shows that some takeaway and restaurant meals contain more calories and salt in one serving than the recommended intake for a whole day.

Let’s reiterate here that we’re offering guidance for those who eat out frequently.

If you only eat out once in a while you might well want to throw gastronomic caution to the wind and have a real blow-out.

But for those who want to exercise calorie caution here are some guidelines:

Avoid: creamy soups with croutons
Choose: clear vegetable soups

Avoid: anything that is battered or deep-fried
Choose: anything that is boiled, grilled, poached, steamed or stir-fried

Avoid: pate, pies, bacon and sausages
Choose: chicken or turkey, lean beef or ham, fish or pulses

Avoid: anything in a creamy or cheesy sauce
Choose: sauces based on tomatoes or vegetables

Avoid: creamy curries
Choose: dry curries

Avoid: oily salad dressings, mayonnaise and coleslaw
Choose: to have salads served plain – if that feels like a step too far, ask for the dressing to be served separately so that you can add it yourself

Avoid: fried rice
Choose: steamed or boiled rice

Avoid: processed rice, white pasta and bread
Choose: brown rice and pasta and wholegrain bread

Avoid: fried, roast and dauphinois potatoes
Choose: baked, boiled or steamed potatoes

Avoid: dishes that get their flavour from fats and butter
Choose: dishes that are flavoured with fresh herbs

Avoid: cakes, puddings, cream, ice cream, cheese and biscuits
Choose: fresh fruit or sorbet

Avoid: alcohol, fizzy drinks, frappuccinos
Choose: water, fruit tea, expresso coffee

Of course, by looking at the menu it isn’t always possible to tell how a dish is cooked. Don’t be shy – ask the waiter. He should know but if he doesn’t he will find out.