Eating out when you’re trying to eat healthy can be a BIG challenge with all the temptations. This is especially so with all the Nasi Goreng, Hokkien Noodles and 24/7 mamak stalls that are so readily available in Malaysia!
I've learned some ways to cope over the year and I'm sharing it with you here! Now we can all enjoy eating out with family and friends, without sacrificing our health and fitness goals!
Ask for chicken breast and eat without skin! Look at the difference there!
CHICKEN RICE (KAI FAN)
Eat only 1/4 of the rice and ask for steamed chicken breast. Fill up on vegetables, eggs & tofu if they have.
ECONOMY RICE (CHAP FAN)
Similarly, take only 1/4 of the white rice or opt for brown rice, if they have. Get lots of greens on your plate with chicken breast, tofu and eggs for protein.
You can still have Ayam Goreng or tandoori chicken! Just ask for chicken breast and peel off the skin! You can also order hard-boiled eggs, some vegetables like chickpeas if they have and finish off the meal with Limau Ais (without sugar, of course).
YONG TAU FU/STEAMBOAT
Photo Credit: Wong Sze Yuen / www.123rf.com
What's better than a warm hearty meal with family and friends? Get in lots of vegetables here like white cabbage, spinach and mushrooms and fill up on protein, like chicken and fish. The trick here is to try and avoid the fishballs, noodles and fried, processed foods and don't go overboard on the sauces! Try to restrict to 1 tablespoon only.
Photo Credit: Refined Guy
Sometimes we just want a nice cup of drink when we're on the go or sitting at the coffee shop. Black coffee's a great substitute for those sugary frappes we're used to. Plus, black coffee can actually boost your metabolic rate to help with fat burning! Make it a snack with an almond pack (eaten in moderation), or a complete meal with Starbucks' chicken tortilla wrap. Opt for wholemeal if they have!
Salad's an easy go-to with plenty of greens and protein to fill you up! Try to avoid hidden sources of calories like croutons and candied nuts and ask for dressing on the side so you have more control over how much you are eating.
The above are all healthier options and most are budgeted, and also very easy to get! Eating healthy doesn't mean staying at home and meal prepping all the time. It starts with the little changes. Do you have any other tips and tricks to share? Let me know in the comments below!