Eating out does not mean you have to order the same thing every time or give up foods you enjoy. The World Health Organization recommends a varied, balanced diet, with salt, free sugars and unhealthy fats limited as appropriate for each person.
A checklist for choosing a balanced meal
- Start with the main dish: Choose a protein you like, such as fish, eggs, beans or lean meat, and add vegetables or fruit when available.
- Ask for sauces on the side: Salad dressing, dipping sauces, soup and other sauces can add salt, sugar or fat. Asking for them separately lets you choose how much to use.
- Choose a drink that suits your needs: Water or a drink without added sugar can reduce sugar from beverages. You do not have to give up every food you enjoy.
- Consider how food is prepared and how much you will eat: You can alternate fried dishes with boiled, steamed, grilled or stir-fried options. If a serving is larger than you need, consider sharing it.
- Account for your own needs: If you have a medical condition, food allergy or instructions from a clinician, follow advice from your care team rather than using a general checklist as a treatment plan.
Do you need to avoid fried food or every food you enjoy?
There is no need to set one rule for everyone. Overall eating patterns and frequency matter more than labeling a single meal “good” or “bad.” When you have options, aim for variety and gradually reduce foods that are especially sweet, salty or high in fat.
The original video is in Arabic, and the transcript’s translation has not been reviewed by a specialist. This article uses the transcript only to identify the video’s topic. The nutrition guidance below is drawn from the World Health Organization and Thailand’s Department of Health.
Sources
- World Health Organization: Healthy diet
- Thailand Department of Health: Choosing healthy food and reducing sweet, fatty and salty foods