Discover how to eat out healthily with these ten super tips for Indians. Navigate menus like a pro!
Nowadays, going out to eat is almost a national pastime, isn't it? From family dinners to catching up
with friends, restaurants are often the preferred spot.
But, with all those delicious – and sometimes, not-so-healthy – options, maintaining a balanced diet while eating out can feel like a real challenge. Don’t worry, though! It's totally possible to enjoy restaurant food without completely derailing your health goals.
Here we give you ten simple, practical tips that will help you make smart choices and relish your meals guilt-free. Think of it as navigating the menu like a pro, keeping both your taste buds and your body happy. So, let's dive in and discover how to eat out, Indian style, but with a healthy twist!
After all, who says you can't have your (healthy) cake and eat it too?
Plan Ahead, Eat Smart:
Before you even step foot inside the restaurant, do a little homework. Many restaurants, especially the bigger chains, have their menus online. Take a few minutes to browse. This way, you won't be tempted by the first creamy, cheesy dish that catches your eye.
Look for dishes that are baked, grilled, steamed, or roasted – these are generally lighter than anything fried or heavily sauced. Also, be aware of portion sizes. Some restaurants offer enormous portions, so consider sharing a main course with a friend or family member.
If you know the restaurant specializes in something particularly rich (like, say, a butter-laden paneer dish), decide in advance that you’ll order something else. Perhaps, it's choosing a vegetable biryani over a creamy pasta.
Having a game plan will make healthier choices much easier when you are actually faced with the tempting array of options. Don't go to the restaurant feeling starved. Have a small, healthy snack at home before you leave, like a piece of fruit or a handful of nuts.
This will help you avoid overeating once you get there.
The Power of the Starter & Soup:
Begin your meal with a healthy appetizer. Opt for a salad (ask for dressing on the side) or a clear soup (like a vegetable broth). These options are usually lower in calories and fat, and they'll help you feel fuller, so you are likely to eat less of the main course.
Be mindful of the type of salad dressing. Creamy dressings can be high in calories and fat. A vinaigrette is a better choice. If you are ordering a soup, avoid creamy or cheesy soups, which can be high in calories and saturated fat.
Choose vegetable-based soups, which are packed with nutrients and fiber. If you are ordering Indian starters, try to choose ones that are steamed or baked, like steamed momos or tandoori vegetables, over those that are deep fried.
This small change can make a big difference to your overall calorie intake.
Watch Those Sauces, Please!
Sauces can be sneaky sources of calories, fat, and sodium. Ask for sauces and dressings on the side so you can control how much you are using. Try dipping your food into the sauce instead of having it smothered. Choose tomato-based sauces over cream-based ones.
Tomato-based sauces are generally lower in calories and fat. If you are ordering an Indian dish, ask if it can be made with less butter or cream. Many restaurants are happy to accommodate such requests. Be aware of hidden sources of sauce.
For example, some vegetable dishes may be cooked in a rich gravy. Enquire about the ingredients and cooking method before ordering. Simple changes like these can substantially trim your overall calorie consumption without sacrificing flavor.
Choose Whole Grains Wisely
When it comes to carbohydrates, opt for whole grains whenever possible. Select brown rice over white rice. Many restaurants in India now offer whole wheat roti or naan. Choose these over the regular versions. Be mindful of the portion size of your carbohydrates.
A large serving of rice or roti can quickly add up in calories. If you are ordering a dish with rice, consider sharing it with someone or asking for a smaller portion. Avoid fried rice dishes, which are often high in oil and sodium. Choose plain steamed rice instead.
These easy choices can make big differences in the quality of carbohydrates you are eating.
Veggies Are Your Best Friend:
Load up on the veggies! Order an extra side of vegetables with your meal. Ask for steamed or grilled vegetables. Make sure to ask how the vegetables are prepared, as some restaurants may add butter or oil during the cooking process.
Choose veggie-heavy dishes like vegetable curries, stir-fries, or salads. Try new and interesting vegetables whenever possible. Indian cuisine is known for its wide variety of vegetable dishes. Take advantage of this and explore different options.
Make sure part of your plate is always colourful with vegetables to keep your meal balanced and filling. This is an easy way to ensure you are getting vitamins, minerals, and fiber.
Hydrate Smartly, Ditch the Sweetness:
Drink plenty of water throughout your meal. Water helps you feel full and can prevent overeating. Avoid sugary drinks like sodas, juices, and sweetened iced teas. These are high in calories and offer little nutritional value.
If you want something other than water, try sparkling water with a slice of lemon or lime. Unsweetened tea or coffee are also good options. Be careful with alcohol, which can be high in calories. If you choose to drink alcohol, do so in moderation.
Avoid sugary cocktails, which can be particularly high in calories. If you stick with water, you'll automatically save on tons of calories and added sugar. Hydration is key for feeling good while dining out.
Listen to Your Body Like a Pro:
Pay attention to your body's signals. Eat slowly and savor each bite. It takes about 20 minutes for your brain to register that you are full. Give yourself time to feel satisfied before you order more food. Stop eating when you are comfortably full, not stuffed.
It's okay to leave food on your plate. Remember, you can always take leftovers home to enjoy later. If you are feeling overwhelmed by the amount of food in front of you, ask the waiter to pack half of it up before you start eating. This will help you avoid the temptation to overeat.
Listening to your body is the most important part of the whole equation. It can help ensure you avoid overeating.
Be Smart with Your Dessert:
If you're craving dessert, choose wisely. Opt for fruit-based desserts. A bowl of fresh fruit is a healthy and satisfying option. Share a dessert with a friend or family member. This way, you can get a taste of something sweet without overindulging. Avoid creamy or chocolate-heavy desserts.
These are usually very high in calories, fat, and sugar. If you are ordering Indian desserts, choose lighter options like rasmalai over gulab jamun. Ask the waiter if they have any sugar-free or low-fat dessert options. And enjoy every single bite, mindful of your body and your health.
Don't Be Afraid to Ask:
Don't hesitate to ask questions about the menu. Enquire about the ingredients and the preparation methods. Ask if dishes can be modified to be healthier. This will probably require a bit of courage! Many restaurants are happy to accommodate special requests.
For example, you could ask for a dish to be made with less oil or without cream. Don't be afraid to speak up if you have dietary restrictions or allergies. Most restaurants are familiar with common allergies and can help you choose safe options.
This is especially important if you are cooking for someone who has nut allergy. The more information you have, the better equipped you will be to make healthy choices.
Balance It All Over Time:
Remember, it’s okay to indulge sometimes. Don’t feel guilty if you occasionally eat something that is not perfectly healthy. It's about making conscious and informed choices most of the time. Focus on overall balance and moderation in your diet.
If you know you will be eating out later in the week, try to eat healthier meals at home in the preceding days. Regular physical activity can also help offset the effects of occasional indulgences. Don't focus too much on the individual meals. Focus on your overall eating habits.
This will help alleviate the stress of maintaining strict diet while still enjoying the joy from eating out.
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