With the proliferation of restaurants and fast foods, dining out has become a common practice among many Filipino families today. Economics, too, spurs many families to eat out. With working, career women hardly finding the time to prepare meals for their families at home, it is more convenient to treat the whole family out on paydays and during celebrations of special events. Or it may simply be the desire or craving to have something different.
Dining out need not be an excuse for poor nutritional eating, however. You can still eat healthy, nutritious meals if you make the right choices. The following tips can guide you in choosing the right foods when eating out.
Filipino food
Our very own cuisine is basically light in preparation with heavy ingredients used only moderately. Nothing beats the traditional preparation of Filipino foods at home like fish and seafood that may simply be boiled, cooked as pangat or paksiw, or broiled; beef, pork and chicken that are roasted or charcoal-broiled or cooked with simple sauces like adobo and paksiw or prepared as a one-dish meal with soup and vegetables as in sinigang, nilaga and tinola; and, vegetables simply sautéed in a little amount of oil or plainly boiled or steamed then eaten with bagoong.
Asian Food (Japanese, Chinese, Korean, Thai, Vietnamese)
Most Asian foods are low-fat and low-cholesterol. The good choices are those foods which have not been stir-fried, breaded, or deep-fried. Here are some examples:
- Steamed vegetable pot
- dumplings
- steamed rice and entrees
- noodle dish (not fried)
- sushi or sashimi
- tofu items (not fried)
- chicken or fish, broiled, cooked in broth or steamed
- Hot and sour soup
- fortune cookies
- Native cakes (rice based)
American Food
Many American restaurants now offer low-fat, low-cholesterol alternatives to high-fat fast food. Some good choices:
- Salad bar (avoid too much eggs, bacon and dressing; go heavy on fresh vegetables and fruits)
- Broiled, grilled, baked, or roasted meat, chicken, fish, seafood (not breaded)
- Turkeys sandwiches without too much cheese and mayonnaise (have more mustard, catsup, lettuce, pickles, onions, and tomatoes instead)
- Small servings of hamburger with lettuce and tomatoes (less cheese and mayonnaise)
Mexican Food
Mexican cooking can be made healthy if you avoid fried or re-fried food, guacamole, sour cream, or cheese. Good choices include:
- Chicken tostada
- Chicken enchilada
- Burrito without cheese
- Steamed tortillas
- Beans (not fried) and rice
- Baked cornmeal tamale
- Ceviche (marinated raw seafood)
- Fish la Veracruzana
- Salsa (as a condiment)
Italian Food
Starchy Italian food cooked with olive oil can be healthy if you avoid lots of cheese, meat and cream sauces. The following are good choices:
- Pasta with marinara or clam sauce (not cream sauce)
- Spaghetti with tomato sauce (less sausage and meat)
- Pizza (less cheese and with more vegetable toppings)
- Ravioli
- Tortellini
- Potato gnocchi
- Minestrone soup
Middle Eastern Food
Most Middle Eastern food is healthy, made form ingredients such as rice and yogurt. Here are some good choices:
- Stuffed grape leaves
- Tandoori (oven) cooked meat and poultry
- Grilled lamb
- Curries (made without coconut milk)
- Legumes dishes
- Pita bread
- Chapati (roti)
- Chutneys
European Food
European sauces can be loaded with added fat, so always ask for sauce “on the side”. Healthy alternatives:
- Fresh oysters and clams
- Broth-based soup
- Chicken or meat stewed in tomatoes or wine sauce
- Poached, steamed or broiled entrees
- Fillet of sole (not fried)
- steamed lobster or shrimp ratatouille
- Fresh fruits
You now have some ideas on how to treat yourself to a healthier meal when eating out. So eat well and stay healthy.
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