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FFA Issue 21 - July 2004 - Eating Out the Healthier Way

Eating Out the Healthier Way

Breakfast at a coffee shop, lunch at a burger joint, dinner from a noodle stall. If this describes your typical weekday meal plan, you are one of millions across Asia who are now eating more and more meals out of home. After all, most of us spend a sizeable part of the day away from home so it's inevitable that we eat out as well.

Eating out is very much an Asian phenomenon, with street food sellers (called hawkers in some countries) selling everything from local burgers to traditional noodle-based fare forming an essential part of the Asian food landscape; in addition to stand-alone restaurants offering cuisines from all over the world. International fast-food chains have also become popular, and offer a quick and hygienic option for people on the more.

Eating out need not be a guilty or unhealthy experience. Practising the same guidelines as home-cooked meals would  ensure that eating out provides the same kind of nutritional benefits. Besides, eating out does have its advantages: it takes a lot less time and hassle (no need to prepare and wash up afterwards) and one is more likely to savour foods from other ethnic groups or cuisines while eating out. In addition, eating out exposes one to a rich variety of foods - a key recommendation for good nutrition; something those of us with limited cooking skills may not be able to adhere to at home!

Safety First

Nevertheless, there are pitfalls to avoid in eating out. In Asia, especially in developing countries, some street food and eateries hygiene standards are a little dubious. Food sold on side-walks may be at risk of being contaminated by dust and other pollutants.

Furthermore if eateries do not have access to clean water for  washing, microbes that cause food poisoning may contaminate food. Also, unless the seller keeps a chiller on-site, raw cooking ingredients like meat and seafood may be breeding grounds for microbes - especially if they are not cooked thoroughly.

Therefore, the first rule to eating out healthily and safely is to be choosy about the outlet. Avoid eating in places where cleanliness is suspect. The stall's location, the food preparer's cleaning habits as well as his/her overall hygiene should give an indication of the safety of the food. Good food hygiene standards are being achieved, by many, and one of the benefits of globalisation, is global food hygiene standards using systems like HACCP (Hazard Analysis and Critical Control Points). Comprehensive and mandatory training for food handlers in Good Hygiene Practises are also becoming increasingly common. Nevertheless, personal vigilance is always prudent, so remember always to look out for tell-tale signs like food that has been left warm too long, food that is left uncovered, etc.

Watch the Oil and Salt

Some ready-to-eat foods have more oil, salt and sugar than home-cooked food. Oil and salt could also be hidden in sauces, dressings and condiments. For example, the low-fat nature of Japanese meals is certainly a health bonus, but the soy sauce served with many dishes is high in sodium. To ease up on these, ask for the dressing or sauces to be served on the side and use them sparingly.     

Other healthy alternatives could include using low-calorie or low sodium  alternatives. Add cut chillies without dousing them with soy sauce, or add only one or two drops. Use mustard and ketchup instead of mayonnaise on burgers and sandwiches, and pepper or lemon juice instead of salt.

Healthy Asian Cuisine?

Next, look at what's on the menu. Asian cuisines, just like all other styles of cuisine around the world, have their share of low fat and high fat recipes, low sodium and high-salt dishes and sauces,  and dishes that are good for satisfying appetite but low in calories and vice versa. Take for instance, curries: Many traditional curries use coconut milk, which is high in saturated fats, but other alternatives exist. For example Assam (tamarind)-based curries and soups, tom yam dishes prepared without coconut milk, and dhall curries all provide the spicy 'oomph' without the accompanying calories or saturated fat.

Rice, the Asian staple, can also be another calorie pitfall. The usual form served is white rice, which has very much less fibre and vitamins that the brown version served only in specialty restaurants. Also, some rice varieties satisfy appetite for longer than others. However, steamed white rice is generally a better choice than fried rice, briyani and other specialty rice like nasi minyak (oil rice), or rice cooked in butter or ghee. Even chicken rice, a Malaysian and Singaporean favourite, may have hidden calories, for example if the rice is cooked in butter.

Noodles, a breakfast and lunch favourite, usually comes either in soup or "dry" form. The clear, broth-based soups are generally lower in oil and sodium than dry noodles, so if noodles are your favourite, be sure to choose the types with lower oil and sodium some of the time.

However, there are plenty of caterers' cooking methods that meet with nutritionists' approval. A classic meal in Asia, consisting of rice, vegetables and some meat or seafood fits the healthy eating recommendations of complex carbohydrates, dietary fibre, lots of fruits and vegetables, limited saturated fats and protein - if you choose the right cooking style.

When it comes to vegetables, Asians are spoilt for choice in the variety of styles vegetables can be cooked in. Steamed, stir-fried, poached, boiled in soups, cooked in curries - vegetables from Asia are often packed with fibre, vitamins and minerals without sacrificing taste and flavour. Make vegetables the mainstay of your meal out and you will not go wrong.

Baked seafood - fish, shrimp, calamari – are other good options for the Asia region. Marinated in spices and wrapped in banana leaves, baked or grilled seafood is a low-fat but flavourful option to fried or deep-fried versions and also a good source of "good" fats. Other healthy and 'yummy' options are grilled meats, barbecued or steamed fish or chicken and stir-fried beef. Just be careful of the rich sauces that are often served with these meats, as they may be heavy in oil or salt.

Finish up a meal by taking advantage of the huge variety of tropical fruits available. Many fruits in Asia are good sources of vitamins, minerals and disease-fighting phytochemicals and are an enjoyable way to ensure you get your daily 3-5 servings of fruits and vegetables. In addition, fruits are a lower calorie  alternative to desserts as a sweet end to a meal.

Substitute Your Choices

Sometimes eating healthier requires some substitution work. Ask for less oil or salt in your food. Instead of doubling your meat portions, ask for more vegetables instead when ordering noodles or rice. Request wholewheat instead of white bread in your sandwiches, low-fat milk in your beverages and baked jacket potatoes, salads or steamed vegetables instead of fries.  

Instead of pizza with plenty of pepperoni and cheese, order instead a veggie pizza with additional vegetable toppings. Pizzas with a thin crust (instead of the traditional thick crust) also good for cutting calories.

Cut down on the calories at fast-food restaurants with low-fat milk shakes (which are a great source of calcium), 100% juices, bottled water, sugar-free black, green or oolong teas, or diet soft drinks instead of regular soft drinks.  Fish or chicken burgers or 100% ground beef patties without extra toppings will all help to keep calorie intake down.

Mind the Portion Size

 A common problem with eating out is a greater temptation to eat more than one would at home. Large extra-value portion sizes can seem tempting because of cost savings, but opting for the bigger portion size can lead to eating more than is necessary to satisfy appetite, and ordering a larger fries or drink could add as much as 25% more fat and calories to your meal.

As well as matching your order to your appetite, be very aware when enjoying your meal, of how much you are eating. Pay attention to the food and your hunger levels and most of all take a little time to enjoy your food, and for your body to signal when your hunger is beginning to be satisfied. If you find the meal or snack you are eating is larger than you need, consider sharing with a friend, or request a take-out box and eat it for lunch the next day, or just leave the last few mouthfuls. Depsite what parents may have told you in childhood, it really is OK not to finish everything on the plate or in a carton!

The Bottom Line

Eating out is a way of life in Asia, and can be a wonderful pleasure. 'Splurging' on less healthful foods occasionally is not a problem but as eating out becomes the norm rather than the exception, it helps to plan in advance and be aware of the options out there. Being aware of the eatery's hygiene, making the right choices, keeping portions in check and going for a wide variety of foods will ensure eating out, even on a regular basis, becomes a convenient, healthy and enjoyable experience!