Eating out at cafes and restaurants is a time to enjoy ourselves, indulge in different foods and cuisines, and not worry about doing any cooking and cleaning…the dream!
For some individuals dining out is a novelty, whereas for others it’s a regular part of their social life and work schedule.
Regular dining out and eating healthier can absolutely fit in with a social life - it’s just about making the ‘better’ possible choice with the situation you’re in. It’s also about allowing for flexible eating - sometimes we just want a piece of cake, and that’s okay! Never feel guilty for treating yourself - it’s all a part of a balanced lifestyle.
Today we’re chatting through our top tips to keep front of mind with making healthier choices when dining out. Starting with some quick-fire tricks…
When choosing a restaurant think ahead - look online at their menu and ideally go for one with a wide range of items (to also accommodate those you’re eating with) or that’s accommodating to your health and wellness goals.
Many restaurants serve large portions, sometimes enough for another meal. Aim to eat to your hunger cues and portions, and save extras for another meal!
Ask for extra veggies to be added to your dish to bump up the nutritional content. Check out the sides on the menu for what add on’s are available.
Meals that are baked, grilled, poached, sauteed, smoked or steamed, are generally healthier cooking techniques. Items that are crispy, deep-fried, breaded, coated or battered are better off as treats.
Ask for dressing on the side so you can control the portion e.g. eggs benedict. satay…
When eating out on-the-run - options where you can control how the meal is made are ideal! Ideas include Tank and Pita Pit, both chains throughout Auckland, which are typically in most suburbs.
When selecting a meal from a cafe/restaurant, aim to follow the balanced plate portions as a general guide (remember our blog post from week #1!):
Aim for half the meal is made up of vegetables - remember to ask for an extra side salad if meals are lacking in vegetables.
Aim for a portion of protein (e.g. chicken, fish, eggs, meat, beans….) to be around a palm size.
Aim for a portion of carbohydrates around a fist size or less, and that it’s as least processed as possible eg. rice, quinoa, whole grain pasta, potato, kumara, pumpkin, beans or legumes.
Aim for a few portions of fat, but be mindful not to overdo it. When it comes to salad dressings and sauces you can ask for them on the side so you can control how much you use of them. This can work well in dishes like egg benedicts or salads.
Here are our recommendations on what foods to enjoy off the menu, and what foods (to still enjoy) but chose more in moderation, based around the most common cuisines:
THAI
Enjoy
Stir-fried meat, fish or tofu with colourful veggies
Thai beef or chicken salad
Broth-based soups e.g. Tom Yum
Steamed fish
Summer rolls aka fresh spring rolls (these are made with rice paper)
Treat yourself in moderation
Deep-fried anything e.g. spring rolls, curry puffs, fish cakes and moneybags
Noodle-based dishes e.g Pad Thai (for a more balanced dish ask for extra veggies and protein, and less noodles!)
Creamy curries e.g. green/red/yellow curry
Fried rice
Heavy sauces (often high in sugar, oil and fat)
INDIAN
Enjoy
Tandoori chicken or prawns with vegetables and steamed rice (brown, basmati, jasmine)
Dhal - dish made with lentil/pulses (packed with dietary fibre!)
Yoghurt or tomato based sauces in curries
Roti (typically made with whole-wheat flour, and thinner than naan)
Treat yourself in moderation
Cream-based curries e.g. Butter Chicken & Korma
Deep-fried samosa, pakora and bhaji
Stuffed or butter naan
JAPANESE
Enjoy
Sashimi
Edamame beans (packed with fibre and plant-based protein!)
Salmon and avocado sushi, or tuna sushi (if possible go for a double protein-roll)
Miso soup
Teppanyaki grilled meat and vegetables
Seaweed salad (rich source of the mineral iodine!)
Treat yourself in moderation
Tempura dishes
Teriyaki sauces (high in sugar!)
Mayonnaise-based sauces (often made with vegetable oils)
Katsu or fried chicken/beef/pork
Larger quantities of soy sauce (be mindful due to sodium intake)
ITALIAN
Enjoy
Thin crispy base pizza
Marinara or napoletana pasta (tomato-based)
Minestrone soups
Chicken Marasala with vegetables
Rocket or caprese side salads
Treat yourself in moderation
Thick or stuffed-crust pizzas
Creamy pasta e.g. pasta alfredo, carbonara (energy-dense sauce)
Salami or cured meats (high in sodium)
CHINESE
Enjoy
Steamed fish
Steamed dumplings
Veggie-packed stir-fries
Wonton or rice noodle soup with protein
Treat yourself in moderation
Traditional sweet and sour pork
Fried dumplings
Deep fried spring rolls
Fried rice
MIDDLE EASTERN
Enjoy
Kebab - your choice of protein, veggies, tabouli, hummus and cheese, rolled in a pita (go easy on sauces!)
Rice dish with salad, your choice of protein and a hummus/yoghurt dressing
Grilled chicken and fresh salad dishes
Lamb or chicken skewers
Treat yourself in moderation
Combos with fries
Extra sauces in kebabs or on rice dishes
PUBFOOD
Enjoy
Grilled chicken or fish with fresh salad or steamed veggies
Thin crust pizza
Salads with protein-rich foods as a base
Treat yourself in moderation
Fries
Battered fish
Thick or stuffed-crust pizzas
CAFE FOOD
Enjoy
Eggs cooked your way with toast and veggies on the side e.g. sauteed spinach, mushrooms and grilled tomatoes
Roast veggie and egg frittata
Porridge with fresh or stewed fruit
Muesli with yoghurt and fresh fruit
Toast (multigrain and sourdough) spread with avocado or nut butter
Roast veggie salad with protein
Treat yourself in moderation
Pancakes with syrup
Sausage rolls or pies
Sweet slices, cakes and biscuits
Large hot drinks with added syrups and creams
BAKERY
Enjoy
Freshly made grainy bread sandwiches or wraps with a protein-rich food (e.g. chicken, egg, tuna) and salad
Fruit and yoghurt tubs
Treat yourself in moderation:
Sausages rolls, pies, thick pizzas slabs
Doughnuts and muffins
This blog was written especially for our friends at Westpac NZ, who we’re excited to be assisting with their workplace wellbeing this year. It’s thrilling to see a company go the extra mile for their staff!
