Amal Al-Sibai

Saudi Gazette

There is not a wide variety of entertainment venues to choose from in Jeddah, due to stifling hot temperatures for over six months a year. Going out and having fun almost always involves food and is usually limited to the mall, fancy restaurant, ice cream shop, or cozy café.

That is why many people who are on a diet or watching what they eat often suffer from a mild case of depression and social isolation. They think that going to a restaurant will jeopardize their efforts to eat right and lose weight, so they withdraw from family outings and get-togethers with friends.

Countless times, we hear the common apology and turn down to our invitations for a morning at the café with a close friend, or a business lunch at work, or a family celebration at a favorite restaurant with a crumpled forehead, sad face, and the remark, “Sorry, I’m on a diet; I can’t go!”

It is true that restaurant food is usually higher in fat, calories, cholesterol, and salt than home cooked food, but it largely depends on what you pick from the menu. Use this guide to learn to make the right food choices and order low-fat, low-cal meals. With just a little bit of know-how, you don’t have to miss out on family gatherings anymore and you can enjoy the vast array of delicious international cuisine restaurants that Jeddah has to offer, whether you are on a diet or just want to be a healthy eater.

General Guidelines

• Many restaurants pass around a complimentary bread basket, which you should avoid all-together if you are watching your weight. Often, the bread is dripping with oil or butter and the white bread is just a carbohydrate overload that you don’t need, without any vitamins or minerals to add to your meal.

• Salad can either be a healthy, low calorie starter or it can be a calorie-loaded, dieter’s disaster. The difference mostly lies in the dressing. For one, ask for a garden, green salad with the dressing on the side and not mixed in with the salad; that gives you control over how many calories your salad contains. Always opt for Italian dressing or a lemon juice and olive oil topping rather than creamy dressings such as ranch or blue cheese. Stay away from salads that contain too much mayonnaise, such as potato salad, coleslaw, tuna salad, and pasta salad.  
  
   


• Avoid all fried foods. Wherever your dining destination is, fried foods are a definite no whether you are on a diet or not because they are simply unhealthy. So, if your main course comes with a side, do not order French fries and instead order steamed or sautéed veggies, baked potato without butter and sour cream, or mashed potatoes.
  
   


• For drinks, order pure, cool water and ask for a lemon wedge in your glass to make it look and taste a bit more exciting. Politely turn down the waiter’s temptation for you to order any of the drinks like pina colada or others because they contain way too much sugar. And after the meal, it is coffee, tea, or green tea; no sugar.
  
   


• Eat in moderation; restaurant portions are huge and are enough for two people to share. Order a large green salad and one meal and split it with your partner. Lots of restaurants have the option of splitting the main course between two people.   

No matter which cuisine you have passion for, by limiting certain menu selections, asking the waiter for healthy variations, and trying new foods, you can cut the calories and reduce the fat in your meal by almost half.

Chinese Cuisine

Italian Cuisine

American/Mexican Cuisine

Middle Eastern Cuisine