Stop stressing about unhealthy food while dining out, read the menu wisely to eat healthy

When dining out, menu descriptions can reveal how a dish is prepared, giving clues about its calorie and fat content. Understanding the terminology used in menus can help you identify healthier options (Image: Canva)

Making healthier dining-out choices doesn't have to be daunting; All you need to  understand is the  menu language and focus on nutrient-rich, lower-calorie options. According to National Heart, Lung, and Blood Institute, dining out can be challenging if you're trying to maintain a healthy lifestyle. However, knowing what to look for on the menu can make all the difference.

Don’t just read the menu, understand the terminology: When dining out, menu descriptions can reveal how a dish is prepared, giving clues about its calorie and fat content. Understanding the terminology used in menus can help you identify healthier options.

Steamed in its own juice (au jus): This method involves cooking food, typically meat, in its natural juices without adding heavy sauces, butter, or oils. It improves natural flavours and keeps the dish lower in fat and calories.

Garden fresh: The term "garden fresh" often refers to dishes prepared with fresh, unprocessed vegetables. These items are less likely to include added preservatives, fats, or sugars, making them nutrient-rich and healthy.

Broiled: Food is cooked using high heat from above, often on a grill or in an oven. This method reduces the need for added oils or fats.

Baked: Food is cooked in an oven without frying, allowing for even cooking without excessive fat.

Roasted: Similar to baking, roasting cooks food in the oven but often at higher temperatures, caramelising natural flavors without needing heavy sauces or oils.

Poached: Food is gently cooked in water or broth, often without added fats. This method locks in flavor while keeping the dish light.

Dry boiled: Instead of using butter or oil, food is cooked in flavorful liquids like wine or lemon juice, adding a tangy or savory taste without extra calories.

Lightly sautéed: Sautéing involves cooking food quickly in a small amount of oil or butter. The term lightly sautéed suggests a reduced use of fats, ensuring the dish is flavourful but not calorie-dense.

Why these terms matter:  Choosing dishes with these descriptions ensures they’re prepared with minimal added fats, oils, and heavy sauces. This helps you enjoy your meal while keeping it lower in calories and healthier.

Avoid dishes with descriptions like butter sauce, fried, crispy, or creamed as they often indicate high-fat preparation methods.

Be cautious of items prepared in cream or cheese sauce, au gratin, or au fromage, which are typically rich in calories and saturated fats.

Watch out for terms such as marinated (in oil), stewed, basted, or sautéed, as they often involve added fats.

Steer clear of dishes described as casserole, hash, prime, or pastry crust, as they tend to be calorie-dense and high in unhealthy fats.