Picture this: You’ve just had an exhausting day at work, and the thought of cooking is daunting. The aroma of Indian cuisine beckons to you, tempting you to indulge. You’ve just started working on having a healthier diet, so you navigate away from deep fried items such as papadums and curries laden with cream or coconut milk. Instead, you opt for a lentil-based curry like dahl or a dry curry like vindaloo or madras with a side of plain steamed rice and vegetables.
This scenario highlights the importance of choosing meals that use healthier cooking methods. Opt for grilled, steamed or baked dishes as these meals are lower in fat, particularly trans and saturated fats, which are known contributors to conditions like high cholesterol and heart disease.
Cafés and Casual Dining
Next imagine you’re rushing to work after a sleepy start to your day. You didn’t have time for a healthy breakfast at home, so you stop by your favourite café. Instead of your usual caramel latte and a French pastry you opt for a granola, fruit and yoghurt cup with a small cappuccino made of skim milk - a high-fibre, protein-rich choice to power you through the morning without the mid-morning sugar crash.
Pizza Night
For a Saturday night date at your favourite pizza joint, you read the menu at home, so you can choose wisely from the menu. You swap your usual Italian salami pizza with a side of carbonara for a thin crusted chicken, pesto and mushroom pizza with a side salad of mixed leaves, cherry tomatoes, red onion and balsamic dressing.
"In these situations, it is important to be mindful about extras like appetisers or desserts. treating yourself to a dessert on special occasions is perfectly fine."
You could consider sharing a dessert with others at the table, to manage your overall calorie intake. It’s also good practice to get into the routine of reviewing the menu before heading out for a planned meal. Many restaurants now publish their menus online, allowing you to prepare to choose healthier options such as well-balanced meals with good quality carbohydrates, protein and healthy fats, or opting for an entrée serve with a side of vegetables.
On the Road
Imagine you are on a road trip out of town and you stop at a service station to refuel. Since it’s nearly lunchtime, grabbing a quick bite to eat makes sense. While your usual choice may involve a can of full sugar cola and something out of the hot box, you’re now equipped with knowledge of how to select a healthier option. Some go-to options which you can customise include opting for grain bread over white bread plus salad on sandwiches or burgers, while choosing a can of diet or low sugar soft drink. This scenario highlights the power of customising your order to reap health benefits.
During hectic periods in life, you don’t have to abandon your commitments to healthy eating. There are various alternatives available to help you to make a better choice. Taking control in these situations may also empower your family and friends to make choices to better their own health. However, it’s essential to remember that one or even two meals that may not be the healthiest option don’t mean you should give up. While eating well may not provide an instant feel-good fix, the long-term health benefits make it a worthwhile journey.