Eating Out Smart: Best Choices at Indian Restaurants
It is your colleague's birthday lunch. Everyone is ordering. You want to order paneer tikka masala, but you also promised yourself you would eat better. So you awkwardly order a salad... and regret it by 3 PM. Sounds familiar?
Eating out is no longer an occasional treat. It is a part of modern life. Family get-togethers, work lunches, celebrations, or simply 'no-cook days' often land us at a restaurant. In Indian culture, food is at the heart of every gathering. And you shouldn't have to choose between a celebration and your health.
The truth? You don't need to stop eating out to stay healthy. You just need to start eating smart.
The Real Problem With Eating Out
Indian restaurant food isn't 'bad', it is just different from home-cooked food. When restaurants' sole objective is taste and flavour, they often add:
- Extra oil, butter or cream for taste
- Hidden sugars in gravies and sauces
- Large portion sizes
- Use of refined flours and excess salt
When eaten frequently and mindlessly, these small changes add up. But with a few thoughtful choices, you can enjoy your meal and respect your health as well.
How to Eat Smart When Eating Out
Eating out doesn't have to be an all-or-nothing situation. Aim for balance, not perfection.
You don't need to:
- Eat only salad
- Skip carbs completely
- Feel guilty for ordering what you like
Best Choices at Indian Restaurants
Breads
| Better options | Limit or Share |
|---|---|
| Tandoori roti | Butter naan |
| Multigrain roti | Garlic naan |
| Plain phulka | Lachha paratha |
? One roti less often makes a bigger difference than people realise.
Rice
| Better options | Limit |
|---|---|
| Plain steamed rice | Fried rice |
| Jeera rice (small portion) | Biryani (especially creamy or oily versions) |
? Half rice + one roti works well for most people.
Main Course: Go for Simpler Gravies
| Better choices | Limit |
|---|---|
| Dal tadka (less ghee) | Butter masala |
| Rajma, chole (moderate portions) | Shahi gravies |
| Paneer bhurji (moderate portion) | Malai-based curries |
| Paneer tikka (non-creamy) | |
| Vegetable sabzi (dry or lightly sautéed) |
? Ask for less oil, most restaurants will comply. Don't hesitate!
Non-Vegetarian Options
| Better choices | Limit |
|---|---|
| Tandoori chicken | Butter chicken |
| Grilled fish | Creamy gravies |
| Chicken tikka | Fried starters |
| Chicken curry (less oil) |
Starters & Sides: Boost Fibre
| Better options | Limit |
|---|---|
| Grilled or tandoori starters | Deep-fried snacks |
| Paneer tikka | Cheese-loaded dishes |
| Plain Raita (yoghurt/curd) | Pakoras/Samosas |
| Kachumber Salad (diced veggies) |
? Order 1-2 starters for the table instead of one per person. Getting a salad or raita first can also help fill you up.
Drinks: The Silent Sugar Trap
| Better options | Limit |
|---|---|
| Water | Soft drinks |
| Buttermilk | Sweet lassi |
| Lime water (without sugar) | Mocktails |
Desserts: Enjoy, Don't Overdo
If you really want dessert:
- Share one portion
- Take a few mindful bites
Sometimes, enjoying a great main course fully satisfies the sweet tooth anyway. You might not even miss dessert! This isn't restrictive. It is satisfying, flavourful, and keeps you feeling good afterwards.
Simple Habits That Make a Big Difference
- Eat slowly and stop when comfortably full
- Avoid going to restaurants extremely hungry, have a light snack beforehand if needed
- Balance heavy meals with lighter meals before or after
- Don't punish yourself the next day just return to routine
? What About...
Q: What about buffets?
Focus on one thoughtfully filled plate, not unlimited rounds. Start with salad and lighter options, then add what you really want.
Q: What if I'm dining with people who eat a lot?
Eat at your own pace, you are not in a race. It is completely fine to finish before others or leave food on your plate.
Q: What if nothing on the menu feels "healthy"?
Pick the simplest option available, ask for less oil, and balance it with more veggies or dal. One meal won't derail your progress.
Healthy eating isn't about avoiding restaurants, it's about making informed choices without stress. When you eat out smart, you nourish not just your body, but your relationship with food too.
Enjoy your meal. Enjoy the company. And leave feeling satisfied, neither stuffed nor guilty.
Comments (0)
No comments yet. Be the first to share your thoughts.
Leave a Comment
Your comment will appear after moderation.