Slim down as you eat

Anjali Mukerjee

You can eat out and eat healthy too. There is a variety of healthy snacks and meal options available and these are just as affordable and delicious as the higher fat and lesser nutritious versions. With a little bit of effort and willpower, you can navigate your way around the available food choices and maintain your health. Try these simple tips and you will relish your favourite cuisine without any guilt pangs.

European cuisine

When ordering main entrees, look for items that are steamed, braised, roasted, simmered, or stir fried (ask for foods to be stir fried with little or no oil). Replace the bacon with smoked salmon on sandwiches. Try to avoid sauces or ask for all sauces (including creamy salad dressing, mayonnaise and butter) on the side, so you can control the amount you use. Go for the smaller portion size if you have a choice or share your food with others. It’s the easiest way to reduce the temptation to overeat. Ask for rice, whole wheat pasta (thin crust) instead of French fries, or vegetables without butter. Order grilled fish or vegetables prepared with little or no butter or oil.

Oriental or Chinese cuisine

Most soups on a Chinese menu are very low in fat, and a great way to start a meal. I suggest clear chicken or vegetable soup such as tom yum or talumein soup or even coriander soup. These are low in calorie content, devoid of corn starch and also provide satiety. Choose steamed dumplings (vegetarian or non-vegetarian, as per choice) with plain rice and noodles, such as lemon chicken in ginger sauce with steamed rice or Oriental chicken salad (garden vegetables and mixed greens tossed with light garlic vinaigrette, served without wonton strips) along with plain rice noodles.

Order more of vegetable-based dishes or dishes with high proportion of vegetables. Spinach stir fried with garlic, shanghai cucumbers, shrimp/prawns with black beans, mushrooms and broccoli, etc. are a few recommended dishes. Chinese cuisine is usually very high in sodium, because of the use of Monosodium Glutamate and soy sauce, so opt for dishes prepared without them and with hot mustard, sesame seed paste and plum sauce.

Italian cuisine

Italian sauces should be used sparingly as these are high in sodium and fat content and are already mixed with the pasta or rice dish. A good choice would be salad, whole wheat bread and a wheat or rice-based pasta without much sauce and with herbs such as garlic, oregano and mint. If you eat pizza, eat one slice and supplement with a green salad. A pizza with chicken, green pepper or onions would be preferable to a pizza with pepperoni, sausage or extra cheese.

Indian cuisine

Indian cuisine includes perhaps the most dazzling array of fresh vegetables cooked in a multiple ways that help retain their freshness and nutrients. That said, like any other cuisine, Indian food also has its decadent and sinful dishes. Tandoor dishes like chicken tikka, grilled mushrooms, tandoori fish are dishes that should be preferred. Vegetable dishes such as shashlik, tandoori subzi, tawa bhaaji and steamed dishes like idlis, dhoklas, and khandvis are preferred. Rumali roti, naans or parathas are best avoided as these are laden with saturated fats and are made up of maida or refined flour, which are deficient in fiber, high on glycemic index and a complete no-no for weight watchers. Also try to avoid the rich gravies and creamy preparations like dal makhani and butter chicken.

Check these when you eat out

Following a few simple rules when you are eating out will make it possible to maintain your nutritious diet even when you are away from home or on the road.

1 All-you-can-eat buffets promote overeating, so these are best to be avoided.

2 Main courses which have been baked, broiled, roasted, poached or steamed should be preferred. Salads with plenty of fresh fruits and vegetables and lighter dressings will be better than salads with croutons, cheeses, meats and heavy dressings.

3 As an appetiser, order soups made with broth rather than cream and prefer salsas and simply stir-fried veggies instead of the gravies and rich sauces.

4 Salads can be an excellent way to add vitamins and fiber whilst also adding colour and variety to your meal. Tossed salad greens with olive oil or vinegar as dressing are generally a good choice. Be careful to ask for other dressings on the side and use these only sparingly.

5 Eat the same portions out that you do at home and in case of large servings offered, keep a doggy bag besides and take away the excess.

6 Try herbal tea, decaffeinated coffee or fresh fruits for dessert.

Pick a restaurant with a variety of choices to increase your chances of finding the foods you want. Eating out can be one of life’s great pleasures and need not be a cause for panic for dieters. Make the right choices, ask for what you need, and balance your meals out with healthy meals at home. You can enjoy yourself and take good care of your waist and overall health at the same time.

So go ahead and make the most of your dining out experience!

The writer is founder-director Health Total. Her website is www.health-total.com