You do not need to find a “perfect” meal every time you eat out. Start by looking at the whole plate: include vegetables or fruit, choose a suitable source of protein, and aim for variety across the day. The World Health Organization (WHO) describes a healthy diet as adequate, balanced, moderate and diverse, adapted to a person’s health, culture and available foods.
A simple checklist before you order
Add vegetables or fruit
Choose a dish that includes vegetables, or ask for an extra portion when the restaurant offers one. Variety over time matters more than making every single meal identical.
Consider the cooking method and the whole dish
WHO notes that steaming or boiling instead of frying can help reduce fat intake, especially saturated and trans fats. Still, the cooking method alone does not tell you everything: consider the ingredients, oil, sauces and portion size together.
Ask for sauces and seasonings on the side
Fish sauce, soy sauce, dipping sauces and concentrated soup can add sodium. If possible, ask for them separately so you can add a small amount to taste.
Choose a variety of foods over the day
WHO’s healthy-diet guidance includes a range of foods such as whole grains, vegetables, fruit, pulses and suitable protein sources. The right choices depend on a person’s needs and what is available.
What to keep in mind
A boiled dish is not automatically healthier if it contains a lot of salt or sauce, and one fried meal does not determine someone’s overall health. Consider the pattern of eating over time, along with personal health needs.
The episode gives examples such as choosing a boiled dish, lean meat, extra vegetables and tasting food before adding seasoning. This article uses those examples alongside WHO’s general healthy-diet guidance; WHO’s guidance provides general dietary context; this is not a meal plan or treatment recommendation.
Frequently asked question
Is boiled food always healthier than fried food?
No. Consider the ingredients, oil, sodium and the overall eating pattern rather than judging a meal by cooking method alone.
Source
About the referenced video: The video remains linked as the source of the meal examples. Nutrition guidance in this article comes from WHO and does not replace individual advice from a clinician or dietitian.