Lunch and dinner

Whether you’re grabbing lunch on the go or eating out for dinner, there are ways you can have these as part of a healthy, balanced diet

Hands in gloves preparing a sandwich with turkey and lettuce on whole grain bread on a kitchen counter.

Healthier lunch and dinner when eating out

Eating your lunch or evening meal out, or ordering it in, can mean it gives you an enjoyable break from cooking. There are ways that you can continue to enjoy this, while making healthier choices. 

When looking at a menu, it can be hard to know what the healthy options are. Here are some helpful tips:

  • options that are grilled, boiled, baked, roasted or steamed tend to be lower in fat than foods that have been fried
  • options which are breaded instead of battered, tend to contain less fat
  • thicker-cut chips absorb less fat than thinner ones, and if possible, try swapping chips for rice, boiled potatoes or salad
  • pulses like beans, lentils or chickpeas are nutritious, low-fat options in place of meat
  • lean meats like turkey and chicken, or fish, are healthier choices for main meals than red or processed meats like pepperoni or bacon
  • wholegrain versions of bread, rice and pasta are higher in fibre than white
  • pizzas with thinner bases usually contain less fat than thicker crusts or cheese-stuffed options
  • consider asking for sandwiches to be made without butter or spread

Portion sizes when eating out may be bigger than what you would prepare at home. You could ask for a half portion, suggest sharing with others, or choose a starter as a main if the portion sizes are large.

Sides and extras

It can feel like a meal isn’t complete without a sprinkle of cheese on pasta or a dollop of sour cream on chilli or fajitas. These small additions are tempting, but can add extra fat and calories. 

Here are some tips to consider if you are adding extras:

  • a side portion of vegetables, such as mushy peas with fish and chips, or a salad can help you reach your 5 a day
  • if ordering extras (such as pizza toppings), think about whether you really need these as they can add extra fat and salt
  • for toppings, chicken or vegetables are healthier options than extra cheese or processed meats like ham or chorizo
  • sauces or dressings can be high in fat, sugar and salt. For more control, ask for them to be served on the side
  • when served, taste food first before adding salt or any other extras, it might taste great already
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