(Healthy) Eating out

Q: Is it possible to maintain a balanced diet while eating out?

Consider eating our favorite Chicken Noodle. Let’s juxtapose it to a balanced diet (Read about what constitutes a balanced diet here) and see how it compares ūüôā

Heart-Smart-Eating-Plate_cf Chicken Noodle

What do you see?

  1. Limited vegetables. (We are essentially missing out a lot of plant nutrients that keeps our immune system well regulated)
  2. It is Carbohydrate heavy and low on vegetable.
  3. However, eating out admittedly brings about a lot of convenience at a fraction of a price, especially prevalent in modern lifestyle!

To balance our nutrition when eating out, especially for kids, it makes sense to modify our platter when enjoying our meals outside. It should be a convenient, compact and cost efficient solution (after-all, the whole point of eating out is to enjoy).

One common approach is to bring along pre-prepared vegetable mix when eating out.

This can be done via:

  1. Preparing your own stock powder in advance (Links to an independent blog recipe)
  2. However, if it takes up too much time, we can also get it commercially, bearing in mind the following:
    • Ensure a wide¬†variety of vegetables
    • Ensure it contains¬†no additives,¬†no artificial flavoring (note, sometimes “natural flavoring” is also subjective since it’s components are not¬†declared), no coloring and no preservatives
    • It’s difficult to find, but especially assuring if you know that¬†the company conduct¬†food safety tests¬†on the vegetables (e.g. soil microbial, heavy metals, pesticides etc) to ensure food safety, since we are talking about raw vegetables and its long term impact on health.

I spent a considerable amount of time looking for a good veg mix, and happy to share as below:

My preferred Veg Mix for the family: 

  1. Is made up of (2kg in wet weight, converted to 4g in dry weight) of 28 different varieties of freeze-dried vegetables
  2. Is individually packed into sachets for maximum freshness, hygiene and convenience.
  3. Is tested for >2000 types of commercially known pesticides, microbes, chemicals
  4. Contains ONLY vegetables (No additives/ coloring/ flavorings/ preservatives).
  5. Is cost effective for the quantity and variety of vegetables (Assuming I consume 1-2g of a pack of the mix each time, for 28 varieties, it costs <$1 to improve the nutrition of your meal. Think about the value of adding extra vegetable into your meal at the foodcourt. It probably costs $0.50 Р$1 for 1 type of veg)
  6. We can comfortably meet the recommended daily requirement of 10 varieties and portions of vegetables.

This is an example of an enhanced meal:

Modified Diet_comparison

To summarize:

  1. Commercially prepared food typically consists of food groups in a non-ideal proportion, especially short on the variety and quantity of vegetables.
  2. To address the above, select a good vegetable mix to enhance the nutritional value of food. The selection criteria is as below:
    • Ensure a wide¬†variety of vegetables
    • Ensure it contains¬†no additives,¬†no artificial flavoring (note, sometimes “natural flavoring” is also subjective since companies need not have the details declared on the labels, no coloring and no preservatives
    • It¬†is difficult to find, but especially assuring if you know that¬†the companies conduct¬†food safety tests¬†on the vegetables (e.g. soil microbial, heavy metals, pesticides etc) to ensure food safety, since we are talking about raw vegetables here.

Vegecolor_cropped

Feel free to drop your comments or queries.

Cheers to a larger life!

Jeanne ūüôā

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3 thoughts on “(Healthy) Eating out

    • stayingyoungis says:

      Hi Rachel, I can get it for you. I have tried, unfortunately been unable to find a good alternative in the open market. If you would like to find out more, we could get in touch, my contact is +65 96620201. I’m Jeanne. Thanks ūüôā

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