UPF - quick meals out?

[BeanBeliever]

Hi - posting here for traffic

I’m getting back into eating very low UPF (which has worked brilliantly for me).

Part of it is thinking ahead/carefully when eating out, and I try to take my own food when I can: but sometimes I’ve needed to find something when travelling (beyond fruit/nuts).

Most recently needed a quick meal before a gig in another city - I ended up having cheese & chips and my partner fish and chips which doesn’t seem to be healthy eating at its finest 😂

Has anyone found good now/low UPF ideas for eating out: vegetarian ideas especially welcome

Thanks

Italian restaurants I would say. Pasta with as less ingredients as possible. Avoid large chains like Zizzi who often rely on mass-produced sauces and go to small places with a small menu.

I'd have thought a jacket potato with homemade coleslaw and a salad would be ok.
Maybe a veg or mixed bean chilli and rice.
Or if you happen to be in area with Asian restaurants something along the line of egg fried rice and stir fried veg or a a vegetable curry if in a proper Asian restaurant where they make their own pastes (as opposed to a chain pub that will microwave a ready meal).

You should have packed your own food from home you don’t need an excuse to have something that’s bad for you sometimes

I should add if you want low UPF just go into a regular supermarket or co - op when you’re out and compile your own salad or something

Do you mean eating out as I'm restaurants? If so, something like grilled fish, potatoes and salad would be a good option.
If you mean just snacks then sorry, but I think fruit and nuts are best.

Helpful

Thanks @KikiShaLeeBopDeBopBop ! We were on a trip for 3 days so thought we’d done well to pack for day 1 & taken nuts etc

@AtleastitsnotMonday : jacket potato is a very good idea, thanks

@SallyWD : thanks. I think simple meals as restaurants are best, it’s challenging for me as vegetarian though - ends up being a lot of bread/cheese/pasta

Was hoping there might be some miracle item at the likes of Pret etc that is veggie and not UPF!

With summer coming up (here?) packing a picnic works but if you’re staying in hotels etc for a few days it’s a bit more challenging.

Eating 3 meals in proper restaurants gets a bit much too (both calorie & expense wise)

@OneLemonOrca : please explain the practicalities of making a salad without kitchen equipment, plates etc in a city centre 3 miles from home. Where should I eat it when I’m without a car too. Thanks 🙄

Something like a salad or jacket potato probably best, or a pizza/pasta with few ingredients?

Thanks @Peonies12 : good ideas

I think need to look up places ahead of time to find non-chain options

If I need quick food I tend to buy a salad bowl from a supermarket;already prepared) and a packet of mackerel, plus a roll. Falafels or hummus work as veggie option.

For eating out I tend to opt for freshly cooked fish (yes i love fish) but a vegetable tart would be a good vegetarian option

I think look for things with whole foods. So prawn salad wouldn't be too bad. Anything where you can see the whole or chopped item and it's recognisable.

Stuff that is freshly made in front of of you. Teppanyaki for example.

It's never going to be perfect.

Perhaps you've identified a gap in the market.

I do not really eat UPF at home, but unless it is a very regular event, I can’t see how eating processed food when out is going to make much difference to your health.

There are plenty of restaurants which offer decent options, like home-made pizza or a salad in an Italian restaurant, any number of street food stores doing things like biryani or those little sushi trays, or some chain restaurants like Wagamama. Côte it’s one of my favourite little chains, which does a lovely range of healthy French dishes. But I also wouldn’t think twice about eating a burger in a brioche bun with beef fat chips, flakey croissant at a cafe, a KitKat and a cuppa on the train home or an ice cream now and again. DD and I out for bimimbap on Saturday evening and I can’t wait. I have no idea how processed or not that might be.

While I think avoiding UPF is important and it is very much the way I choose to eat, I would say that it is also important that it fits in with your life, and like everything else we practise it in moderation.

I'm gluten free and if I need to actually eat somewhere I will tend to go to Nando's - spicy grilled chicken and a salad with it - actually quite healthy fast food.

Otherwise grab something like an eat naked cereal and nut bar

Thanks @Crikeyalmighty

We tried to get into Nando’s actually as I thought chicken would probably be fine - they also have lots of veggie options but those seem a bit more processed

I think realistically if you are vegetarian and eating UPF, you will struggle unless you are eating in a primarily veg/vegan restaurant or happy with salads while eating out. I stopped being a vegetarian after 20 years because eating so much white carbs/potatoes/cheese or fake meat by default was just doing me in and making me feel ill. The restaurant options at that time were quite limited and I had neither the money nor the time to be cooking healthy, varied meals at home for the whole family (not just me and my tastes), so it was ultimately easier to eat some meat than to eat vegetarian all the time.

You would do best having sushi or something like thai that has fresh salads (green papaya salad is amazing) and vegetarian coconut milk based curries and rice. These are at least mostly whole foods and not loaded with MSG.

Won't apply to restaurants but when eating on the go and purchasing pre-packaged foods I check the ingredients list and opt for the one with the least mysterious ingredients. The adage to look for those with ingredients you'd find at home applies.

If you're travelling often, inexpensively, and without resource to a kitchen then I'd consider a few camping items...portable cutlery, chopping board, cool bag so that you can do some basic food prep yourself.

Thanks @mindutopia : I think you are right that it’s harder as a vegan (because the meat /fish & veg option isn’t there)

I think possibly unfair in my DP to always go to veggie restaurants (as I usual cook more vegetarian meals at home so that’s his ‘chance’). think I just need to think ahead, check menus etc and pack what I can

To those advocating balance: you definitely have a point. I’m trying to do a good 2-3 months with minimal UPF to get my weight back where it should be, but a couple of meals a month won’t make or break things

I was actually vegan for a few years about 15 years ago - that was tough! Went back to vegetarian when I started a job that involved more travel as it was just too complicated!

Having the occasional less healthy meal out isn’t going to hurt anyone. Many restaurants serve good quality food which tastes good.

'Proper' pizza/ pasta
Wagamama
Nando's
Spud-u-like
Some salads at m&s/ Waitrose
Some sushi - check the labels
Some full fat yoghurt
Ask for ingredients at bakery
Some street food Indian/ Chinese/ Thai food - ask if they use msg, check sauces for eg e150
Fish and chips but not the pies, gravy etc usually

Also decent tapas etc
Cheese, veg, proper houmous for snacks

@Backhometothenorth : thank you

Wagamama is also a very good idea!

Is Wagas UPF free?

Not upf free as most places serve soft drinks etc with artificial sweeteners and all the other horrors. But the menu consists of actual food on the whole- check soy sauce etc everywhere because some contain additives such as colourings, preservatives etc