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The Portuguese Eating Out Guide

The Healthy EmployeeFamily health The Portuguese Eating Out Guide

The Portuguese Eating Out Guide

Below you will see our Mexican eating out guide. This is simply a rough guide as to which meal choices are to be avoided, savoured, or indulged in. We have concentrated on starters, mains and side dishes – this is because if you are choosing to have 2 courses, you should choose starter and main, rather than dessert. Sides can also be helpful in bulking out a main course with extra veggies and salad.

When it comes to Portuguese cuisine, some meal choices can be quite heavy in simple carbohydrates such as potatoes, chips, burger rolls, garlic bread and white rice. Try to avoid these and instead choose pitta bread and wraps over white bread and garlic bread, wholegrains such as quinoa instead of white rice, with plenty of salad or veggies to ensure fullness.




STARTER – Spicy nuts (Coated in high sugar/salt flavouring) – Olives


– Pitta bread with hummus
MAIN COURSE – Chicken thighs

– Any meal choice in a burger (instead choose a wrap or pitta)

– Chicken leg or breast (have with pitta/wrap & remove skin, add extra salad) – Bifinhos de Cebolada (slow cooked beef with tomato & rice)

– Tuna & black eyed bean salad

– Chicken/Soy/ Mushroom wrap or pitta (decline added sauces & cheese)

– Quinoa/Mediterranean salad (request the dressing on the side)

SIDE – Garlic bread

– Chips

– Mashed potato

– Coleslaw

– Spicy rice

– Sweet potato wedges

– Supergrains (whole grains with green veggies, & avocado)

– Mixed leaf salad

– Spicy peas

– Corn on the cob

– Chargrilled vegetables

For full details of our Employee Nutrition Services, please find our brochure here and to chat through how this may be implemented in your workplace please call Anna on 07778 218009.

The Healthy Employee
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