Department of Health
Here are some tips to help you achieve a balanced diet while eating out:
Cooking method using high amount of fat/ oil can significantly increase the energy and fat content of dishes. It is advisable to avoid choosing dishes that are prepared by deep-frying, parboiling in oil, or braising in heavy sauce. Instead, choose dishes prepared by boiling in broth, steaming, or baking. These dishes include vegetables in light broth, steamed fish, or roasted chicken with herbs.
Many dishes offered in restaurants contain heavy portion of meat and lack of vegetables. It is recommended to choose at least one serving of seasonal vegetables or dishes that feature vegetables. For example, baby choy sum in ginger sauce, grilled chicken breast with green salad, or winter melon soup. Each person should aim for at least ½ bowl of cooked vegetables or one bowl of uncooked vegetables every meal.
Fatty meat cuts, such as pork belly, ribs, pork jowl, beef brisket and beef ribs, should not be consumed regularly. It is recommended to choose leaner meat options like pork tenderloin, lean pork chop, sirloin, or beef shank. Before indulging in meat or poultry, it is suggested to remove the skin and fat.
To avoid overeating, it is important to be attentive to your food choices and eating habits:
