Eating out: Choosing the Healthier Option
While bringing in your own lunch is the best way to keep track of your energy intake – the reality is that sometimes we just don’t have the time.
Here are some useful tips for choosing the most nutritious meals when you eat out:
“Make your own”
Places like David Jones have a whole food floor where you can buy salads, fruit, vegetables and roast vegetables by weight.
Most food courts also have a salad bar or sandwich bar where you can choose what goes in.
For salads and sandwiches, premade or “make your own”, just follow these simple rules:
- Wholemeal/grain breads, cereals or wraps – these will provide you with fibre and B vitamins
- Minimal sauces and spreads – these can be full of added sugar, fat and salt!
- Add as many colourful vegetables as you can – to fill you up and maximise nutrient intake
- Choose a protein – such as a lean meat, eggs or soy product – these will also make your belly feel fuller
Look for vegetarian or vegan restaurants and cafes. Chances are these lunch options will have more vegetables and hence more fibre and less energy dense than their meaty counter-parts. Plus vegetarian and vegan diets are a lot better for our environment!
Find a soup bar
These places have great options and are usually packed full of vegetables and legumes, which are full of fibre and plant-based protein.
Japanese and Vietnamese Takeaway
As long as you stay away from chicken karaage, deep fried pork cutlets and pork belly you can get some really healthy and filling meals. Try a miso soup with some brown rice and salmon/vegetarian sushi. Rice paper rols and vermicelli salads are also great choices.
Use your apps
Use Instagram or Facebook to find the top healthy cafes and restaurants in your area. Look for grainy salads with legumes and wholemeal foods.
Avoid value meal deals!
No, you do not need the extra chips and the soft drink. Just because they are telling you it is good value does not mean it is the best choice. You know this.
Most importantly – eat well, eat fresh food and eat often throughout the day.