Eating out or grilling: small swaps you can make every day
Meals out, parties and barbecues are a normal part of life. Looking after yourself does not mean giving them all up.
Small changes, such as a different cooking method, more vegetables or a different drink, are easier to make and easier to keep up. The tips below are based on guidance from the World Health Organization (WHO) and other public health bodies.
Build a balanced main
- Go for fish, chicken or lean cuts of meat
- Choose grilled, steamed or boiled dishes over fried ones – WHO suggests steaming or boiling instead of frying
- Order an extra side of vegetables or salad – WHO recommends at least 400 g of fruit and vegetables a day
- Serve yourself a sensible portion, eat slowly and stop when you start to feel full
Dips, sauces and salt
- WHO notes that soy sauce, fish sauce, other sauces and processed foods are major sources of sodium
- Put dipping sauce in a small dish and dip lightly instead of pouring it over
- Taste before you season, and leave the condiment bottles off the table
- WHO recommends adults have less than 5 g of salt a day (under 2,000 mg sodium) – just under a teaspoon
Rethink your drink
- Make water, unsweetened sparkling water or unsweetened tea your usual choice
- The CDC points out that sugary drinks contain calories but little nutritional value
- For flavour, add slices of lime, lemon, cucumber or fruit to plain water
- At a coffee shop, try skipping the syrups and whipped cream
Grill safely, then keep moving
- Chicken, pork, burgers and sausages should be steaming hot throughout, with no pink in the thickest part and clear juices
- Charred on the outside does not always mean cooked on the inside
- Use separate tongs, plates and boards for raw and cooked food, and never put a raw-meat marinade on cooked food
- After a big meal, go for a walk together – WHO says any amount of physical activity is better than none
Read next: Three balanced plates: Greek salad, sesame shrimp salad and veggie wrap ›
Read next: Good nutrition is more than counting calories: look at the balance of nutrients ›
Read next: Why weight creeps up with age, and 6 ways to manage it ›
This article is general health information, not a diagnosis, and results vary from person to person. If you have a medical condition, are pregnant or take medication, talk to your doctor first before changing your diet. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Greek salad: an easy, tasty healthy dish you'll love (illustration) (added to the library: Jan 2025)
Reference: World Health Organization (WHO): Healthy diet (viewed 14 Oct 2026) ↗ (opens in a new tab)
Reference: World Health Organization (WHO): Salt reduction (viewed 14 Oct 2026) ↗ (opens in a new tab)
Reference: NHS: 8 tips for healthy eating (viewed 14 Oct 2026) ↗ (opens in a new tab)
Reference: Food Standards Agency (UK): BBQ food safety (viewed 14 Oct 2026) ↗ (opens in a new tab)
Reference: World Health Organization (WHO): Physical activity (viewed 14 Oct 2026) ↗ (opens in a new tab)
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