How to Properly Select Healthy Meals in the City? Don't Forget These Rules!
Mateusz Pawlak
2026-03-25
5 min. read
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The culinary market in Poland is developing very rapidly, allowing consumers to try dishes from almost every cuisine around the world. Here are some advice that will help avoid overconsumption of calories when going out. What to choose in food establishments when following a healthy and nutrient-rich diet on a daily basis?.
The most crucial food components
First and foremost, one should consider the product that will constitute the main component of the meal. Among the meats, lean poultry (chicken, turkey) stands out, which is characterized by a lower energy density and lower content of saturated fatty acids compared to beef and pork (with a similar amount of protein). Therefore, poultry is not only a source of protein, but also a good base for a low-calorie meal. Other meats whose consumption should be limited include duck, goose, and offal. Experienced individuals may also pay attention to fish - both white (such as cod, mintai, halibut) and fatty fish (such as salmon, halibut, tuna). The former are characterized by a lower energy density, while the latter are rich in polyunsaturated fatty acids, which have a positive impact on the body. Among the available vegetarian products, one should pay attention to those based on legumes - lentils, beans, chickpeas, and their processed products such as tofu and tempeh. They provide necessary protein, but are low in fat. They are a better choice than dishes whose main ingredient is oils or cheeses, especially blue cheeses, which provide a large amount of energy with a small amount of nutrients.
Thermal heating process
Similar to homemade dishes, the method of subjecting food products to expected temperatures significantly influences the nutritional value of the dish. Preferred techniques include cooking, stewing, baking, and steaming. However, using breading and frying, especially in deep fat, promotes an increase in the energy value of the dish and the formation of a Maillard reaction product, acrylamide. It is recommended to limit the consumption of this component due to its potential cancer-causing effect. Fried products are also considered difficult to digest, which in many cases can lead to discomfort after eating, a feeling of fullness, overeating, or drowsiness.
Additions to meals
The caloric energy can also be provided by meal additions, such as fries or sauces thinned with flour or prepared on cream base. To slightly decrease the energy content of a meal, you may request for the dish to be prepared without these additions or for the sauce to be served separately, enabling you to decide the quantity yourself.
Meals Based on Weight
Recently, dining establishments that offer their patrons meals based on weight have been enjoying immense popularity. It is a fantastic concept for quick and healthy nourishment that is appropriately balanced. The consumer decides for themselves how much vegetables, protein, or carbohydrates they wish to consume. However, it is crucial to remember that during a visit to this type of establishment, plates are significantly larger than traditional, which can lead to unknowingly consuming too large a portion.
Quick service eateries
Quick service food establishments have been present on the market for a long time, and their popularity remains steady. They often also serve as the only available option during trips or mass events. However, compromising solutions can still be found even in this kind of food. It is worth seeking options rich in fresh vegetables, pulses, and minimally processed products such as kebab with salad, vegetarian burgers, tortilla with vegetables, or falafel.
Food Remnants
The serving sizes in dining establishments can vary and not always are the details about the amount of individual components in the ordered meal available. In cases where the received portion is extremely abundant, it is not a good idea to force oneself to consume everything. This can not only result in exceeding the calorific requirement but also lead to digestive disorders and discomfort. In many eateries, it is possible to pack and take away the remaining parts of the meal. It is worthwhile to take advantage of this option in accordance with the rule "less waste". This can help prevent food waste.
Beverages
A multitude of people are oblivious to the substantial amount of calories they ingest through beverages! Due to their liquid form, the calories in drinks are easily absorbed, and their quantity is less perceptible than in food. For instance, a glass of homemade lemonade provides around 75 kcal, a small bottle of apple juice (330 ml) is about 140 kcal, and a 500 ml Coca-Cola bottle is 210 kcal. Therefore, it's advisable to select low-calorie beverages during a restaurant visit – water (e.g., with lemon addition), tea, or sugar-free coffee. If one fancies a carbonated beverage, opting for the "zero" version sweetened with sugar substitutes is a wise choice.
Alcoholic Beverages
1 gram of pure ethyl alcohol delivers approximately 7 kcal – a glass of vodka delivers more than 50 kcal, a glass of wine delivers more than 100 kcal, and a large cup of beer is almost 250 kcal. Alcoholic cocktails with juices and syrups are also highly caloric. For example, a Margarita is about 280 kcal, and a Piña Colada can deliver between 250 and even 500 kcal. Such a quantity of calories corresponds to the calorie content of a large snack or a whole meal. Therefore, due to the high energy density and the negative impact of alcohol on health, it is important to reduce its consumption. If we decide to eat a meal outside the home, we should follow some rules that will help us choose the right dish and avoid overeating and discomfort after eating. Eating in a restaurant should be treated as a change in diet and not as the main source of nutrition.
