Eating Out Healthily
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It is always healthier to eat home-cooked meals. But, sometimes your mommy or daddy may bring you out to nearby restaurant or hawker centre to eat, especially on special occasions or when they have no time to cook!

So, what is your favourite choice of food when you eat out? Do you normally choose fried foods like fried chicken, French fries, nuggets or fried kuey-teow and foods cooked with santan like nasi lemak? It is actually pretty easy to make eating out healthier and more enjoyable. Let's start with the tips below

Pick these MORE OFTEN

  • Foods that are steamed, roasted, boiled or cooked in soup are always a healthier option. For instance steamed pau, roasted chicken without skin, boiled egg and clear mee hoon soup with vegetable and meat. So, go for either one of these.
  • Remember, less is more. Order your food to be prepared with less oil and salt. Request more vegetables.
  • As for drinks, ask for less sweet yet more nutritious beverages such as milk, soya bean milk, freshly squeezed fruit juice and yoghurt drinks or plain water.


  • Some foods can be taken occasionally (1 - 2 times a week) as they contain some valuable nutrients, but may also be high in fat. For example: nasi lemak, fried rice, fried noodles/mee hoon/kuey-teow.

Pick these LESS OFTEN

  • Limit consuming foods and drinks that are high in calories, fat, salt or sugar to not more than once a week. For example, fried chickens, burgers, sausages, nuggets, French fries and the types of snacks (kuih-muih, pisang goreng, keropok lekor, doughnuts) which are commonly sold by the roadside, as well as syrups, carbonated drinks and fruit cordials.


  • Choose smaller serving sizes for yourself and if it is a bigger serving, share with your family members.
  • Vary your food choices: noodles one day, rice the following day and porridge another day. Don't forget to vary your fruits, veggies and meat as well.
  • Always make sure that the foods you choose are fresh and clean.

Now you know eating healthily is also easy even when you eat out! So, don't forget to practise these tips and request your parents to also make the same healthier choice today!

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