Eating out can still be part of a healthier lifestyle if you choose your meals carefully. Remember that many takeaway and restaurant meals can be loaded with hidden fat, salt or sugar and the portions are often far too big.
+A few tips to remember:
1- Choose restaurants, shebeens or takeaways that provide healthier options and not just deep-fried foods. Look out for menu items with the Heart Mark logo.
2- Beware of ‘eat as much as you like’offers as this often makes you eat too much and become overweight.
3- Choose salads and veggies on the side instead of chips.
4- Eat half of your meal and keep some for lunch the next day.
5- Rather pack your own lunch box to take to work or school. This is cheaper and will help you
avoid buying fast or street foods.
Here are some good ideas on how to make healthier choices when eating out or when buying fast food from the cafeteria, street vendor or tuck shop.
|INSTEAD OF …||RATHER CHOOSE …|
• Fried, battered, crumbed, deep-fried
|Healthier cooked foods
• Grilled, baked, roasted, steamed, boiled
• Large, giant, mega, super-sized, jumbo
• Small, half, ladies, kiddies
• Order starter instead of main meal or share main meal
• Fried or scrambled egg, bacon, sausages, chips
• Omelette with meat and cheese fillings
• Pastries, croissants, white toast, chocolate or sweet muffins
• Poached or boiled egg with grilled tomato and mushrooms
• Omelette with veggie fillings
• Brown or wholewheat toast, muesli, fruit salad, low-fat or fat-free yoghurt
|Fatty main meals
•Fried fish, calamari, fish cakes, chicken, schnitzels or ribs, fatty cuts of steak
• Large pizza with thick base, lots of cheese and meat toppings
|Leaner main meals
• Grilled fish, chicken breasts or lean steak
• Small pizza with a thin base, half the cheese and more veggie toppings
|Side dishes high in fat
• Fried chips, potato with sour cream, fried rice
|Healthier side dishes
• Steamed veggies, salad, baked potato (plain or with cottage cheese), steamed rice
• Sauces made with cream, butter, cheese
|Lowerfat sauces without cream or butter
• Tomato-based sauce, chilli sauce. Order sauces on the side, so you can control how much you use
|Salads loaded with fats
• Creamy dressings, mayonnaise or toppings like bacon, fried croutons, high-fat cheeses
• Salads with a variety of fresh veggies, lowfat dressings on the side, used sparingly
• Fried hamburgers with creamy sauces and chips
• Vetkoek, gatsbies or‘kotas’with processed meats (viennas, polonies, russians, boerewors, salami), pies, samoosas, chilli bites
• Grilled chicken or pure beef burger with a salad or chicken or veggie wrap
• Brown, seeded or wholewheat bread or pita with a lean filling (lean ham, beef or chicken, tuna, pilchards, low-fat or fat-free cottage cheese) and green salad