Eating out frequently means that an individual's diet will be high in fat, cholesterol and sodium. Even though many restaurants have started offering low fat dishes, one must be very careful still in making choices. Some of the concerns about eating out frequently are as follows:

1. Fats: High fat ingredients include cheese, butter or oil and the fat is all the more harmful when dishes are deep-fried or sauteed.

2. Portions: Portion sizes are very large. One is tempted to overeat.

3. Sodium content: It is high. This may be due to the use of excessive salt, or the use of ingredients that are high in sodium.

4. Absence of fibre: Fibre-rich foods are not used. Instead, meat and poultry are featured while fibre-rich foods are used as side dishes.

5. Beverage intake: Tends to be high, especially beer, wine, hard liquor or carbonated beverages.

Strategies for eating out

1. Avoid foods that are high in fat and saturated fat. Avoid breaded, fried, buttered, creamed, escalloped and au gratin dishes. Good choices are au jus, baked, barbecued, broiled, poached, steamed or roasted dishes.

2. Order sauces and salad dressings on the side.

3. Divide the meat portion into two servings. Eat one and take the other home.

4. Refer to the table: Healthier versions of traditional Asian-Indian cuisine for strategies to plan an Indian meal

5. Ask for skim or low fat milk for coffee or tea.

6. Be careful when using extra salt. Some people with high blood pressure are sensitive to salt. Be aware that ketchup, mustard, pickles, and tartar sauce are high in sodium.

7. Avoid croissant and biscuit sandwiches. They are very high in fat.

8. For dessert, select sherbet (sorbet) or fruit.

Earlier feature: Is your cooking oil healthy?

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