- TIPS FOR EATING OUT ON A WHOLE FOODS PLANT BASED DIET
Most restaurants are happy to make simple changes to their standard menu
to accommodate varying dietary requirements.
Some foods and the way they are prepared are UNHEALTHY.
Remember it is okay to ask for what you want; your health is important!
USEFUL TIPS for dining out while staying true to your health and well-being goals:
- Check the restaurant menu online before you arrive;
- Identify the dishes that are most likely to contain only healthy fats and are packed with wholesome vegetables;
- Opt for steamed, baked or grilled;
- Avoid dishes described as crispy, fried, rich or creamy;
- Don’t be shy about asking for what you want;
- Order a veggie burger with all the trimmings or if there are no veggie burgers on the menu ask for extra trimmings and hold the burger;
- When ordering a sandwich or roll, pile up the veggies and stick with vinegar or mustard as a dressing;
- Order pizza without cheese and lots of vegetables, extra sauce helps to keep it moist, or ask for a salad pizza – a base topped with salad (just make sure they hold the oil and oily dressings);
- If there is nothing on the online menu call ahead to ask about plant-based options. Usually the chef will appreciate that you have called in advance and may even enjoy the challenge of preparing a whole food, plant-based meal;
- Search the web for veggie friendly restaurants and ask your WFPB friends for recommendations.
Additional Suggestions for Eating Out:
|Chinese||Steamed vegetables with brown or white rice and ask for sauce on the side.|
|Thai||Vegetables and tofu stir fried with fresh herbs and served with rice or noodles with sauce on the side|
|Indian||Vegetable and/or lentil-based dishes, soups and rice|
|Greek/Middle Eastern||Hummus, tabbouleh, lentil dishes, vegetarian entrees|
|Mexican||Vegetable and bean burrito/tacos/fajitas with rice, salsa, and black bean soup|
|Japanese||Vegetarian sushi without mayonnaise, seaweed salad, vegetables with noodles or rice with sauce on the side. If ordering miso soup check that it is not made with bonito (dried fish flakes)|
|Italian||Whole grain pasta served with vegetables and plain red sauce.|
|Ethiopian||Vegetable and bean stews|
Dining out while eating plant based can be wholesome and enjoyable.
While many restaurants now offer vegan options it is important to choose WHOLE FOOD plant-based options
which contain minimal processed oils and processed foods as much as possible.
Be aware that the more you eat out the more likely you are to make a choice that doesn’t support a healthy lifestyle.
You CAN make healthier choices!
PTHQ Restaurant Favourites:
- The Leaf Indian Restaurant (Leederville)
- Vegorama Indian Restaurant (Applecross)
- Galangal (Mt Hawthorn)
- The Joy Kitchen (Fremantle)
- The Raw Kitchen (Fremantle)
- The Juice Beetroot (Fremantle)
A note from Christie-lee: As a rule Powers and I go out to dinner once every 5 weeks. This is something we do to stay connected as a couple, it suits our budget and for us going out infrequently makes it extra special and enjoyable.
Every so often we have a coconut ice cream from Gelare and we both thoroughly enjoy it!
EATING A WHOLE FOODS PLANT BASED DIET DOESN’T HAVE TO LIMIT YOU.
PRIORITISING YOUR HEALTH DOES REQUIRE A DIFFERENT WAY OF THINKING ABOUT FOOD .
WE ARE BLESSED TO BE ABLE TO MAKE CHOICES SO BE SURE TO CHOOSE WISELY:
FOR YOURSELF, FOR THE PEOPLE YOU LOVE AND FOR THE PLANET.
YOUR HEALTH IS AT THE END OF YOUR KNIFE AND FORK!