Compiled and coordinated by Edward Arambewala

Eating Out the Healthier Way

Sri Lanka's Doctors' Wives Association President Mrs. Chrissy Aloysius in an interview with the Health Watch referring to the present trend in society, where most of the people have got used to eating out from any food outlets in cities and in their neighbourhoods, emphasised the need to health educate them properly on the care they should exercise in this way of eating out for their own and their families good health.

She said the Food Facts of Asia had carried an article on this topic recently, which makes healthy and profitable reading for the public.

Here's that article for your reading consumption.

Breakfast at a coffee shop, lunch at a burger joint, dinner from a noodle stall. If this describes your typical weekday meal plan, you are one of millions across Asia who are now eating more and more meals out of home. After all, most of us spend a sizeable part of the day away from home so it's inevitable that we eat out as well.

Eating out is very much an Asian phenomenon, with street food sellers (called hawkers in some countries) selling everything from local burgers to traditional noodle-based fare forming an essential part of the Asian food landscape; in addition to stand-alone restaurants offering cuisines from all over the world.

International fast-food chains have also become popular and offer a quick and hygienic option for people on the more.

Eating out need not be a guilty or unhealthy experience. Practising the same guidelines as home-cooked meals would ensure that eating out provides the same kind of nutritional benefits.

Besides, eating out does have its advantages: it takes a lot less time and hassle (no need to prepare and wash up afterwards) and one is more likely to savour foods from other ethnic groups or cuisines while eating out. In addition, eating out exposes one to a rich variety of foods - a key recommendation for good nutrition; something those of us with limited cooking skills may not be able to adhere to at home!

Safety First

Nevertheless, there are pitfalls to avoid in eating out. In Asia, especially in developing countries, some street food and eateries hygiene standards are a little dubious. Food sold on side-walks may be at risk of being contaminated by dust and other pollutants.

Furthermore if eateries do not have access to clean water for washing, microbes that cause food poisoning may contaminate food. Also, unless the seller keeps a chiller on-site raw cooking ingredients like meat and seafood may be breeding grounds for microbes - especially if they are not cooked thoroughly.

Therefore, the first rule to eating out healthily and safely is to be choosy about the outlet. Avoid eating in places where cleanliness is suspect. The stall's location, the food preparer's cleaning habits as well as his/her overall hygiene should give an indication of the safety of the food.

Good food hygiene standards are being achieved, by many, and one of the benefits of globalisation, is global food hygiene standards using systems like HACCP (Hazard Analysis and Critical Control Points). Comprehensive and mandatory training for food handlers in Good Hygiene Practises are also becoming increasingly common.

Nevertheless, personal vigilance is always prudent, so remember always to look out for tell-tale signs like food that has been left warm too long, food that is left uncovered, etc.

Watch the Oil and Salt

Some ready-to-eat foods have more oil, salt and sugar than home-cooked food. Oil and salt could also be hidden in sauces, dressings and condiments. For example, the low-fat nature of Japanese meals is certainly a health bonus, but the soy sauce served with many dishes is high in sodium. To ease up on these, ask for the dressing or sauces to be served on the side and use them sparingly.

Other healthy alternatives could include using low-calorie or low sodium alternatives. Add cut chilies without dousing them with soy sauce, or add only one or two drops. Use mustard and ketchup instead of mayonnaise on burgers and sandwiches, and pepper or lemon juice instead of salt.

Healthy Asian Cuisine?

Next, look at what's on the menu. Asian cuisines, just like all other styles of cuisine around the world, have their share of low fat and high fat recipes, low sodium and high-salt dishes and sauces, and dishes that are good for satisfying appetite but low in calories and vice versa.

Take for instance, curries: Many traditional curries use coconut milk, which is high in saturated fats, but other alternatives

exist. For example Assam (tamarind)-based curries and soups, tom yam dishes prepared without coconut milk and dhall curries all provide the spicy 'oomph' without the accompanying calories or saturated fat.

Rice, the Asian staple, can also be another calorie pitfall. The usual form served is white rice, which has very much less fibre and vitamins that the brown version served only in specialty restaurants. Also, some rice varieties satisfy appetite for longer than others.

However, steamed white rice is generally a better choice than fried rice, buriyani and other specialty rice like nasi minayak (oil rice) or rice cooked in butter or ghee. Even chicken rice, a Malaysian and Singaporean favourite, may have hidden calories, for example if the rice is cooked in butter.

Noodles, a breakfast and lunch favourite, usually comes either in soup or "dry" form. The clear, broth-based soups are generally lower in oil and sodium than dry noodles, so if noodles are your favourite, be sure to choose the types with lower oil and sodium some of the time.

However, there are plenty of caterers' cooking, methods that meet with nutritionists' approval. A classic meal in Asia, consisting of rice, vegetables and some meat or seafood fits the healthy eating recommendations of complex carbohydrates, dietary fibre, lots of fruits and vegetables, limited saturated fats and protein - if you choose the right cooking style.

When it comes to vegetables, Asians are spoilt for choice in the variety of styles vegetables can be cooked in. Steamed, stir-fried, poached, boiled in soups, cooked in curries - vegetables from Asia are often packed with fibre, vitamins and minerals without sacrificing taste and flavour. Make vegetables the mainstay of your meal out and you will not go wrong.

Baked seafood - fish, shrimp, calamari - are other good options for the Asia region. Marinated in spices and wrapped in banana leaves, baked or grilled seafood is a low-fat but flavourful option to fried or deep-fried versions and also a good source of "good" fats.

Other healthy and 'yummy' options are grilled meats, barbecued or steamed fish or chicken and stir-fried beef. Just be careful of the rich sauces that are often served with these meats, as they may be heavy in oil or salt.

Finish up a meal by taking advantage of the huge variety of tropical fruits available. Many fruits in Asia are good sources of vitamins, minerals and disease-fighting phytochemicals and are an enjoyable way to ensure you get your daily 3-5 servings of fruits and vegetables. In addition, fruits are a lower calorie alternative to desserts as a sweet end to a meal.

Substitute Your Choices

Sometimes eating healthier requires some substitution work. Ask for less oil or salt in your food. Instead of doubling your meat portions, ask for more vegetables instead when ordering noodles or rice. Request wholewheat instead of white bread in your sandwiches, low-fat milk in your beverages and baked jacket potatoes, salads or steamed vegetables instead of fries.

Instead of pizza with plenty of pepperoni and cheese, order instead a veggie pizza with additional vegetable toppins. Pizzas with a thin crust (instead of the traditional thick crust) also good for cutting calories.

Cut down on the calories at fast-food restaurants with low-fat milk shakes (which are a great source of calcium), 100% juices, bottled water, sugar-free black, green or oolong teas, or diet soft drinks instead of regular soft drinks. Fish or chicken burgers or 100% ground beef patties without extra toppings will all help to keep calorie intake down.

Mind the Portion Size

A common problem with eating out is a greater temptation to eat more than one would at home. Large extra-value portion sizes can seem tempting because of cost savings, but opting for the bigger portion size can lead to eating more than is necessary to satisfy appetite, and ordering a larger fries or drink could add as much as 25% more fat and calories to your meal.

As well as matching your order to your appetite, be very aware when enjoying your meal, of how much you are eating. Pay attention to the food and your hunger levels and most of all take a little time to enjoy your food, and for your body to signal when your hunger is beginning to be satisfied.

If you find the meal or snack you are eating is larger than you need, consider sharing with a friend, or request a takeout box and eat it for lunch the next day, or just leave the last few mouthfuls. Despite what parents may have told you in childhood, it really is OK not to finish everything on the plate or in a carton!

Food Based Dietary Guidelines for Sri Lankans

Prepared by Dr. Renuka Jayatissa and Prof. Sunethra Athukorale

* Eat a variety of foods everyday.

* Eat an adequate amount of rice, rice flour preparations, starchy foods and other cereals at least three times a day.

* Eat plenty of vegetables and fruits.

* Eat less bread and other wheat flour preparations.

* Eat more pulses, fish or dried fish, a moderate amount of poultry and eggs and little meat.

* Consume milk or milk products daily.

* Consume moderate amounts of fat in your diet.

* Limit salt intake and use only iodised salt.

* Take less sugar, sweets or sweetened drinks.

* Drink plenty of water.

* Maintain an adequate body weight by balancing food intake with regular physical activities.

* Eat additional food during pregnancy and lactation.

* Exclusively Breastfeed your baby for 4 months. Breast-feeding should be continued up to 2 years while giving complementary foods.

* Complementary feeding should be introduced to infants by 4 months.

* Children and adolescents should take an adequate and nutritious diet.

* Elderly should eat foods with high nutritional value.

* Eat clean and safe foods.

* Eat naturally occurring foods cooked at home in preference to processed food.

a) Beware of irresponsible marketing of sugar based food and drink for children and pregnant women.

b) Be aware of the appropriate weight for one's height and the concept of Body Mass Index (BMI) that can be cross checked by your midwife/primary care doctor.

c) Need for physical exercise and lifestyle modification.

Visakian and Anandian get health watch childrens crossword grid designing prizes on Peace and Amity and Family

Two students from Visakha Vidyalaya and Ananda College, Colombo got the health watch, year-end (2006) grid designing prizes for the special childrens crosswords on the theme Peace and Amity for senior students and family for the junior students.

The two students are Viraj Bandara, year 13, Visakha Vidyalaya, Colombo seniors grid on the theme "Peace and Amity", and Sadun Tikiribandara, year 3 Ananda College, Colombo, Juniors grid on the theme "Family".

This year-end special childrens crossword competition was sponsored by the Doctors Wives Association, Sri Lanka.

The Childrens Crossword Draw, which could not be held on December 17th, as scheduled owing to an accident suffered by a health watch staffer will now be held on June 10th at 10.30 a.m. at the SLMA. (Sri Lanka Medical Association) auditorium at Wijerama Mawatha, Ward Place, Colombo 7.

The two students whose grids were selected will be offered their prizes at this draw by the Doctors Wives Association President Mrs. Chrissy Aloysius.

The childrens crossword draw and the monthly medical crossword draw No. 25 will be held at this function.

The following had sent correct entries for the childrens crossword:

Children in the age group (5 to 10 years) on the "Family theme"

Solution:

Across

(1) DEF, (3) CUT, (5) DID, (6) PUP, (7) BAT, (9) SIS, (11) TAP, (12) LIKE

DOWN

(1) DAD, (2) FED, (3) CUP, (4) TOP, (7) BALL, (8) TALK, (9) SIT, (10) SIP

Entries sent by

(1) Jai Mutumani (07 years) British School, Colombo Maix Muthasir (9 years) Hijaz International year 4

(2) V. R. Sadana (8 years) Good Shepherd Convent Year 3

(3) Sadamini Tilekeratne (8 years) Lanka Saba Junior School, Battaramulla year 3

(4) Nicholi Perera (9 years) Ladies College, Colombo, Five B.

(5) Dilki Alexander (8 years) Buddhist Ladies College, Grade 3 A

(6) Nicoli Clark (8 years) Holy Family Convent, Bambalapitiya, Year 3 E

(7) Sandeepa Ratnayake (9 years) Palapoluswa Kanishta Vidyalaya, Year 3

(8) T. Ragavi (7 years) Highlands C.C., Hatton, Year 3

(9) Anjula Seneviratne (9 years) Sri Sangamitta BMV, Matale.

(10) Sashini Moraes (7 years) Holy Family Convent, Col. 4, 3 A

(11) Vinu Wijeratne (9 years) Vihara Maha Devi G.C, Kandy, 5 B

(12) Yohan Gunatileke (7 years) St. Josephs College, Year 3

(13) Udani Navaratne (7 years) Hillwood College, Kandy.

(14) M. N. F. Nusfa (9 years) Zahira College, Grade 3

(15) Kavindu Bandaratilleke (9 years), Wesley College, Colombo 9, year 4

(16) Lahiru Muthukuda (9 years) Lyceum International, School, Nugegoda, Grade 5

(17) Rahul Isuranga (9 years) Sidharta Vidyalaya, year 4.

Special Crossword Senior Children (10-16 years) on the theme peace & amity.

Solution: - Across

(1) Understanding

(5) IRA (7) atombomb

(9) harm, (11) annihilate

(15) Tug, (16) humane,

(17) jargon

(21) UDI, (22) Amnesty

(23) enemy, (24) family

Down:

(1) unity, (2) death

(3) sad, (4) amity

(6) poppy, (8) more, (10) peace

(11) attitude, (12) humility

(13) langauge, (14) war

(18) nile, (19) stem, (20) cosy.

The following have sent the correct entries which will be put into the draw on June 10th and Doctors wives Association offers and gift vouchers of Rs. 2,000, Rs. 1,500, and Rs. 1,000 will be given to the first three correct entries drawn.

Murray De Costa (15 years) St. Peters College, Col 4, Grade 10.

M. Ashad H. Fouze (13 years), St. Peters, College, Col 4 - 8 E

Miss Avindi Perera (14 years), Musaeus College, Year 9.

Lalendra Seneviratne (15 years), St. Thomas College, Matale, Year 10.

Sanoj Seneviratne (15 years) St. Thomas College, Matale, Year 10.

Nilanga Perera (14 years), St. Josephs College, Col. 10, Year 9

Laknee de Silva (11 years) Sirimavo Bandaranayake Vidyalaya, Grade 6.

Kadija Soeb (13 years) Burhani Serendib School, Form III

Madushani Gamage (15 years) Darmapala Vidyalaya, Pannipitiya, Year 9.

Asitha Naratne (10 years), Trinity College, Kandy, Year 5 E.

G. K. M. de Soysa (10 years), St. Josephs Convent, Gampola, Year 6.

Shalani Ruberu (15 years), Holy Family Convent, Col. 4, Year 9.

Dinushi Ishara Siriwardena, (14 years) Hillwood College, Kandy, Year 9.

Cynthia V. Rayen (16 years), Good Shepherd Convent, GCE (O/L)

Dureksha Siriwardena (14 years), Holy Family Convent, Dehiwala, Year 9.

Joenne Perera (13 years), Ladies College, Colombo Year 8.

Doctors Wives Association, its President Chrissy Aloysius, Health Watch Daily News Features Department thank all those students who sent entries, and wish them the best of luck in the draw, and a bright future too.

****

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