What to eat when you eat out

Eat This: Ginger chicken stir-fry.

Not That: Thai green chicken curry.

Because: When you're at home you can use low-fat coconut milk in your Thai curry but in restaurants they use the real stuff with lots more of the bad fats. One cup of coconut milk has about 48 grams of fat, of which almost all (43 grams) is the unhealthy saturated type, linked to heart and other blood vessel diseases, like stroke. Stir fried dishes have heaps of vegetables, are big on taste and usually cooked without much added oil in a flaming hot wok. Enjoy the ginger flavours and fresh crunchy veg with a small helping of steamed aromatic rice. As a rule of thumb, steer clear of any curries made with coconut milk or cream and palm sugar.

Eat This: Seared tuna steak.

Not That: Fish in peanut satay sauce (Nam Jim).

Because: This savoury peanut sauce is made with coconut cream, sugar, and peanuts and this kilojoule blast will override the benefit of having the fish. The succulent tuna is usually served without greasy add-ons and you’ll enjoy the fresh flavours of this lighter meal and get the added benefits of topping up your Vitamin A stores. A 150-gram tuna steak provides the complete daily requirement of vitamin A for women.

Eat This: Steamed rice or green papaya salad (Sam Tum).

Not That: Fried rice (Kao Pad) or noodles (Pad Thai).

Because: The fragrant green flavours of the papaya will complement the spiciness and unique blend of tastes in most Thai dishes and add texture to meal, which both help with satiety after eating. The fried rice or noodles add only texture and extra kilojoules, without adding much flavour to your meal.