10 Ways To Eat Healthy When Dining Out 

Wellness

July 17, 2017 | BY Sally Shi-Po Poon

Make good choices for your own body

pexels-photo-218844.jpeg

 Photo: Courtesy of Pexels

Hong Kong is known for its gluttonous cuisine; there are just so many unhealthy options for dining out. But when you do eat out, are you actually thinking about whether it's good for your diet too?

Restaurant dishes are often higher in fat, sugar and salt—they're also served in much larger portions than at home. So, if you're not careful, dining out regularly can eventually lead to extra pounds.

See also: Hong Kong's New Restaurant Openings Of 2017 

To help combat this effect, here are some tips on eating healthy when dining out:

1. Choose fish and lean meats

Go with meats that are labelled loin or round—they're leaner. Avoid fatty meats such as brisket, ribs, rib eye and jowl, and always remove the fat and skin from chicken and other poultry.

2. Go veggie

Substitute beans, eggs, tofu, or textured vegetable protein products for meat. And don't forget about real vegetables! Always order a plate of salad or boiled vegetables with your meal, or choose dishes that have vegetables in them like stir-fried celery with chicken.

pexels-photo-466956 (1).jpeg

 Photo: Courtesy of Pexels

3. Cut back on oil

Limit oil or salt added to dishes, such as table salt, chilli oil, ketchup, oyster sauce, soy sauce, curry sauce and gravy. Substitute salad dressings with vinegar or lemon juice with a small amount of olive oil. Limit the use of creamy dressings and always ask for the dressing on the side.

4. Choose low-fat cooking methods

Steaming, boiling, baking, grilling or stir-frying with small amount of oil are the best ways to go. Also, try to ask the kitchen to use less oil when ordering your dishes.

5. Limit processed foods

Processed foods that are high in fat and/or salt include bacon, ham, sausages, preserved eggs or pickled vegetables, so try to avoid them.

See also: Buffet Etiquette You Should Know

6. Drink more water

Drink water, plain tea or clear broth with your meals. When it comes to cold beverages like lemon tea, milk tea or coffee, ask for less sugar or none at all—or request restaurants to serve the sugar separately.

pexels-photo-302478.jpeg

 Photo: Courtesy of Pexels

7. Have fruit for dessert

Fruits have plenty of natural sugars that will still give you a sugar high, without all of the manmade, often chemical ingredients.

8. Eat slowly

Although you might be hungry at first, try not to scarf everything down in one go. Allow at least 20 minutes to finish your meal, and only eat until you are 70 to 80 percent full. 

See also: What A Vegan Burger Really Tastes Like

9. Don't over order

Although it might be tempting, try not to order more than you can eat. When it comes to buffets, try a bit of everything; it's a nice way to explore without overindulging.

10. Pack it to go

Don't feel like you have to clean your plate.You can always take the leftovers home, and split your meal into two.

So there you have it—10 practical tips on how to eat healthy when dining out in Hong Kong. Now, there should be no more excuses... right?

 See also: 5 Dietitian-Approved Nutrition Tips To Get Fit For Summer

Like this story? Sign up for our weekly newsletter to get our top tatler_stories delivered.

Share this story: