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How to survive eating out healthily

Try these tips for a better dining experience

Written by SpunOut | View this authors Twitter page and posted in health

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Eating out and going for lunch or dinner with friends is a great way to catch up and socialise. With family gatherings and birthdays, it’s pretty hard to avoid eating out and it can be tough to deal with if you’re trying to eat healthily. And that’s why we’re here with some suggestions on how to make the best choices when you go for that cheeky Chinese or takeaway!


  • Rice – go for boiled or steamed over fried.
  • Stir-fried is better than deep-fried.
  • Try grilled meats instead of ones covered in skin.
  • Avoid the prawn crackers before your meal.
  • Go for a broth or soup over a nut-based sauce.


  • Go for the chicken and seafood dishes over the lamb, as it can be pretty fatty.
  • Try some yogurt-based sauces instead of the nutty ones.
  • Swap the deep-fried samosas and bhaji for grilled kebabs and poppadums.
  • Avoid the buttery naan breads and have some chapatti and plain naan bread.
  • Opt for tandoori dishes instead of cream and coconut sauces.


  • Try soft ramen noodles instead of the teppan-fried or yaki soba noodles.
  • Taste the teriyaki and yakitori dishes for a healthy main course.
  • Sushi is good as is sukiyaki and shabu-shabu.
  • Take it handy on yaki soba noodles and deep fried foods.
  • Avoid the tempura and try they steamed soya beans and gyoza.


  • Tostados, burritos, soft tacos, enchiladas and tamales are ok, just make sure not to add extra sour cream or cheese and guacamole.
  • Stay away from the deep-fried corn tortilla chips.
  • Avoid flauta and chimi-changas and opt for something like steamed tamales with chicken or beans.


  • Do go for stir-fries with chicken/prawns/beef and opt for steamed noodles with lots of veg.
  • Try the spicy chicken and spicy mushrooms instead of things like deep-fried spring/egg rolls.
  • Take it easy on the thai green curries that are often based with coconut or peanut sauces.


  • Go for wholegrain/brown bread when choosing your sandwiches or rolls instead of white. Alternatively, a wrap can be a nice lighter choice.
  • Lean meat/chicken/fish/turkey are good filling options with lots of salad to accompany.
  • If you’re picking a spread like mayonnaise, try not to get a filling that has more of it in it like egg mayonnaise or tuna/sweet corn combo with mayo.
  • Keep fillings like bacon, cheese and coleslaw to a minimum.
  • Some sandwiches can leave you wanting a little something else for that feeling of fullness so try a yogurt, piece of fruit, or some soup to go with!

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Published September 16th, 2014
Last updated March 28th, 2017
Tags dinner meals healthhack
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