Eating Out

Eating out is enjoyable and relaxing and can fit into a healthy eating regime.  Most restaurants and cafes now serve low fat, nutritious foods.  When selecting your foods, choose foods that follow the Healthy Eating Pyramid.  Take-away foods often contain hidden fats.  Although we need to eat some fat, many Australians consume foods that contain too much fat, which can lead to a number of heart related health problems in later life.  By reducing the total fat in your food, the risk of developing diseases such as coronary heart disease, high blood pressure and diabetes is less.  Fatty foods can be replaced by fruits, vegetables, breads, grains and cereals.  The following tips give you advice on making nutritionally sound take-away choices:

• Choose hamburgers and steak sandwiches with salad and pineapple rather than "the lot"

• Ask for no mayonnaise or margarine on the bun

• Opt for a baked potato with a little cheese and low-fat filling. Ask for no butter or sour cream

• Souvlaki or doner kebab with extra salad or tabouli rather than loads of meat

• Thick crust pizza with lean meat, chicken or vegetarian toppings and a light sprinkling of cheese

• Pasta with tomato-based sauces

• Stir-fry with steamed rice

• Hot roast meat rolls - lean meat or chicken. Add salad and corn on the cob

• Low-fat smoothies and milkshakes

• Low-fat frozen yoghurt or ice creams  for dessert

High fat choices to avoid include anything fried or in batter, foods with creamy or cheesy sauces, foods "au beurre" (in butter), garlic and herb bread, and high fat meats such as processed meats and sausages. Cheese, oil or sour cream added to a dish will push up the fat content.

For more information Nutrition Australia recommends:

Eating Activity Sport and You

Eat Less Fat

Food for a Healthy Heart