Eating Out Healthy in Ghana: Restaurant & Chop Bar Ordering Guide
Last Updated: December 2024 | Ghana Food-Based Dietary Guidelines 2023
You're trying to eat healthy. Then your friends say: "Let's go eat out!"
Now what? One plate of restaurant jollof = 1,200+ calories. A "small" waakye = 3 fists of rice (900+ calories!). That fried fish? 280 calories vs 150 for grilled.
Eating out in Ghana doesn't have to derail your health goals. You just need to know what to order and what to avoid.
This complete guide shows you exactly how to eat healthy at every type of Ghanaian food spot: chop bars, waakye vendors, fufu joints, fast food, and restaurants. Includes smart orders, portion hacks, and what to skip.
Table of Contents
- Why Restaurant Food Is So High in Calories
- The Universal Healthy Ordering Rules
- Waakye Vendor Ordering Guide
- Fufu/Banku Spot Ordering Guide
- Jollof Rice Joint Ordering Guide
- Kenkey Vendor Ordering Guide
- Fast Food Restaurant Guide
- Sit-Down Restaurant Guide
- Street Food Guide
- Party/Event Buffet Strategy
- FAQs
Why Restaurant Food Is So High in Calories
The 5 Hidden Calorie Traps
1. Massive Portions
- "Small" jollof = often 3+ fists (1,200+ calories!)
- "Small" waakye = 2-3 fists (700-900 calories!)
- Restaurant portions are 2-4x larger than healthy portions
2. Excess Oil
- Restaurants use ½ cup+ oil for one pot of jollof (960+ calories!)
- Fried foods swimming in oil (absorbed oil adds 150-300 calories!)
- "Small small" oil = actually 4-5 tablespoons = 600 calories!
3. Maggi Cube Overuse
- 2-3 cubes per pot (adds 400-600 mg sodium each!)
- Contributes to high blood pressure epidemic
- Adds MSG (makes you crave more food!)
4. Everything Is Fried
- Fried fish vs grilled (+130 calories!)
- Fried plantain vs boiled (+200 calories!)
- Fried yam vs boiled (+100 calories!)
- Adds up to 400-500 extra calories per meal!
5. Hidden Add-Ons
- "Extras" like fried plantain (+220 cal), spaghetti (+200 cal), meat pie (+300 cal)
- Sugary drinks (+150 cal)
- Total hidden calories: 500-800+!
The Calorie Reality Check
| Typical Restaurant Meal | Calories | vs Healthy Home Version |
|---|---|---|
| Large jollof + fried chicken + Coke | 1,800 | vs 650 (grilled chicken, small jollof, water) |
| Large waakye + extras + Malta | 1,600 | vs 650 (small waakye, eggs, no extras, water) |
| 4 balls fufu + oily soup | 1,400 | vs 580 (2 balls, light soup) |
| Party buffet plate | 2,000+ | vs 700 (portion control, smart choices) |
One restaurant meal can exceed an entire day's calorie needs!
The Universal Healthy Ordering Rules
Use These at EVERY Food Spot
✅ ALWAYS:
- Order "SMALL" - and verify size when served
- Request "NO Maggi cubes" - for soups/stews
- Choose GRILLED over FRIED - saves 130-200 calories
- Ask for "PLENTY vegetables/salad" - fills you up
- Request "SMALL oil" - for soups/stews
- Bring water - avoid buying sugary drinks (saves 150 cal + money!)
❌ AVOID:
- Fried add-ons - fried plantain, fried yam, fried fish
- "Extras" - spaghetti, meat pie, additional proteins
- Sugary drinks - Coke, Fanta, Malta (150 calories of pure sugar!)
- Second servings - one plate only!
- Eyeballing portions - use hand portions to verify
The Hand Portion Method (For Verification)
When your food arrives, COMPARE to your hands:
CARBS: Should be 1 fist (not 3!)
- If more than 1 fist → leave the excess or share
PROTEIN: Should be 1-2 palms
- If fried when you ordered grilled → send back!
VEGETABLES: Should be 2-3 cupped hands
- If tiny portion → request more!
If portions are wrong, speak up! You're paying for it.
Waakye Vendor Ordering Guide
Understanding Waakye Vendor Portions
What they typically serve:
- Waakye base: 2-3 fists (700-900 calories!) ❌
- Heavy shito: 3-4 tablespoons (180 calories!) ❌
- Multiple proteins: Eggs + fish + sausage (500 calories!) ❌
- Fried add-ons: Plantain, spaghetti (400+ calories!) ❌
- Total: 1,600-1,800 calories! ❌
🟢 THE SMART WAAKYE ORDER (650 calories)
Say this EXACTLY:
"Please, I want:
- Small waakye (show your fist: "This size")
- Two boiled eggs (NOT fried fish!)
- Plenty cabbage salad
- Small shito - one spoon only
- No gari, no spaghetti, no fried plantain
- No meat pie!"
What you get:
- Waakye (1 fist): 350 calories
- 2 boiled eggs: 140 calories
- Large cabbage salad: 30 calories
- 1 tablespoon shito: 45 calories
- Total: 565 calories ✅
Savings vs typical order: 1,000+ calories!
Waakye Vendor Portion Hacks
Hack #1: Use Your Fist
- When vendor is serving waakye, show your closed fist
- "This size, please" (point to your fist)
- If they serve more, leave the excess
Hack #2: Get Salad First
- Ask them to put salad in box FIRST
- Then smaller space left for waakye (automatic portion control!)
Hack #3: Share or Save
- Order "normal" waakye with friend
- Split it (each person gets ~1 fist)
- Or take half home for later
What to SKIP at Waakye Vendor
| Item | Calories | Why to Skip |
|---|---|---|
| Gari | +100 cal | Extra carbs you don't need (waakye already has rice!) |
| Fried plantain | +220 cal | Fried = absorbed oil, high calories |
| Spaghetti | +200 cal | More refined carbs (redundant with rice!) |
| Fried fish | +280 cal | Grilled would be 150 cal (save 130!) |
| Meat pie | +300 cal | Pastry + filling = calorie bomb |
| Sausage | +150 cal | Processed meat, high sodium |
| Extra shito (3-4 tbsp) | +180 cal | 1 tablespoon is enough! |
| Malta/Fanta | +150 cal | Pure sugar, no nutrients |
Skip ALL of these = Save 1,000+ calories! ✅
Fufu/Banku Spot Ordering Guide
Understanding Fufu Joint Portions
What they typically serve:
- 3-4 balls fufu (800-1,000 calories!) ❌
- Soup with excess oil (300-400 calories from oil alone!) ❌
- Small protein (100-150 calories) - not enough!
- Tiny vegetable portion (50 calories) - not enough!
- Total: 1,250-1,550 calories! ❌
🟢 THE SMART FUFU ORDER (580 calories)
Say this EXACTLY:
"Please, I want:
- TWO balls fufu ONLY (be firm - they'll try to give you 4!)
- Light soup (or groundnut soup, palm nut soup)
- Request: Small oil in the soup, please
- Extra kontomire/vegetables in soup (important!)
- Big piece of fish (or chicken) - show your palm size"
What you get:
- 2 balls fufu: 330 calories
- Light soup (minimal oil): 100-150 calories
- Palm-sized fish: 150 calories
- Kontomire/vegetables (extra): 50 calories
- Total: 630 calories ✅
Savings vs typical order: 600-900 calories!
Fufu Spot Portion Hacks
Hack #1: Order "2 Balls" BEFORE They Serve
- Don't say "small fufu" (they'll give you 3-4 balls!)
- Say "TWO balls ONLY, please"
- Watch them prepare it (verify it's 2!)
Hack #2: Request Vegetables FIRST
- "Please, add plenty kontomire to the soup FIRST"
- Then they add protein
- Then soup liquid
- Less room for excess oil!
Hack #3: Skim the Oil
- If soup arrives with visible oil floating on top
- Use spoon to gently skim off excess oil
- Discard on side of bowl
- Can remove 100-200 calories!
Best Soup Choices (Ranked by Calories)
| Soup Type | Calories per Serving | Notes |
|---|---|---|
| Light soup | 150-250 | ✅ BEST - tomato-based, can request less oil |
| Okro soup | 100-200 | ✅ GREAT - slimy texture = filling, less oil absorbed |
| Groundnut soup | 250-350 | ✅ GOOD - groundnuts add healthy fats (but calorie-dense!) |
| Garden egg stew | 150-250 | ✅ GOOD - vegetables add bulk |
| Palm nut soup | 300-450 | ⚠️ MODERATE - naturally high fat (palm nuts), limit portion |
| Kontomire stew | 100-250 | ✅ EXCELLENT - kontomire is low-cal, high-nutrition |
Choose light soup, okro, or kontomire stew for fewest calories!
What to SKIP at Fufu Spot
- ❌ 4+ balls fufu (eat 2 max!)
- ❌ Fried fish (choose grilled or boiled!)
- ❌ Excessive oil in soup (request "small oil")
- ❌ Second serving (no matter how good it tastes!)
- ❌ Soft drinks (bring water!)
Jollof Rice Joint Ordering Guide
Understanding Jollof Portion Reality
What they typically serve:
- Jollof rice: 3-4 fists (1,200-1,600 calories!) ❌
- Fried chicken (with skin): 400-500 calories ❌
- Tiny coleslaw: 30 calories (not enough vegetables!)
- Sugary drink: 150 calories ❌
- Total: 1,780-2,250 calories! ❌ (More than entire day's needs!)
🟢 THE SMART JOLLOF ORDER (680 calories)
Say this EXACTLY:
"Please, I want:
- Small portion jollof rice (show your fist)
- Grilled chicken (remove skin!) - NOT fried
- Extra coleslaw - plenty!
- No fried plantain
- Water, not soft drink"
What you get:
- Jollof rice (1 fist): 430 calories
- Grilled chicken (skinless): 165 calories
- Large coleslaw: 50 calories
- Water: 0 calories
- Total: 645 calories ✅
Savings vs typical order: 1,100-1,600 calories!
Jollof Joint Portion Hacks
Hack #1: Order "Half Portion"
- Some places offer "half portion" or "small portion"
- Costs less AND saves calories!
- If not on menu, ASK - they can do it
Hack #2: Split With a Friend
- Order 1 "normal" jollof
- Get 2 plates
- Split it (each person gets ~1 fist)
- Each person orders their own protein
Hack #3: Eat Coleslaw FIRST
- Eat all the coleslaw before touching jollof
- Fiber fills you up
- You'll eat less jollof naturally!
Hack #4: Take Half Home
- Order normal portion
- Immediately put half in takeaway container
- Eat only what's on your plate
- Save rest for tomorrow!
Jollof Protein Choices (Ranked)
| Protein | Calories | Best Choice? |
|---|---|---|
| Grilled chicken (no skin) | 165 | ✅ BEST CHOICE |
| Grilled tilapia | 150 | ✅ BEST CHOICE |
| Boiled egg (2) | 140 | ✅ BEST CHOICE |
| Grilled beef | 200 | ✅ GOOD (if lean cut) |
| Fried chicken (with skin) | 400 | ❌ AVOID (2.4x more calories!) |
| Fried fish | 280 | ❌ AVOID (nearly double vs grilled!) |
Choose grilled, skip fried = Save 130-235 calories!
What to SKIP at Jollof Joint
- ❌ Large/normal portion (stick to small/half!)
- ❌ Fried proteins (always choose grilled!)
- ❌ Fried plantain (+220 cal)
- ❌ Soft drinks (+150 cal)
- ❌ Chicken skin (remove it - saves 100 cal!)
Kenkey Vendor Ordering Guide
Why Kenkey Is EXCELLENT for Weight Loss/Health
Kenkey advantages:
- Lowest GI of all Ghanaian staples (GI 41!) - excellent for diabetics!
- Fermented (adds probiotics, good for gut health!)
- Filling (high fiber keeps you satisfied!)
- Affordable (cheapest staple!)
Kenkey is actually the HEALTHIEST Ghanaian staple!
🟢 THE SMART KENKEY ORDER (520 calories)
Say this EXACTLY:
"Please, I want:
- One piece kenkey (some vendors sell by piece, others by size - specify!)
- Grilled fish (NOT fried!)
- Plenty pepper (shito - but just ONE spoon!)
- Fresh pepper (green/red pepper on the side)
- Groundnuts (small handful - optional)"
What you get:
- 1 piece kenkey: 250 calories
- Grilled fish (palm-sized): 150 calories
- 1 tablespoon shito: 45 calories
- Fresh pepper: 10 calories
- Small handful groundnuts: 90 calories
- Total: 545 calories ✅
This is a COMPLETE, BALANCED meal! ✅
Kenkey Portion Hacks
Hack #1: Know the Sizes
- Vendors sell different sizes: "small," "medium," "large"
- "Small" = 1 piece (250 cal) ✅
- "Medium" = 1.5 pieces (375 cal) ⚠️
- "Large" = 2 pieces (500 cal) ❌
- Stick to "small" (1 piece)!
Hack #2: Verify Size
- 1 piece kenkey ≈ size of your closed fist
- If bigger, eat half, save rest
Hack #3: Load Up on Pepper (Not Shito)
- Fresh pepper (green/red) = 0 calories!
- Shito = 45 calories per tablespoon
- Mix mostly pepper, small amount shito for flavor
What to SKIP at Kenkey Vendor
- ❌ Large/2-piece kenkey (stick to 1 piece!)
- ❌ Fried fish (choose grilled - saves 130 cal!)
- ❌ Excessive shito (1 tablespoon max!)
- ❌ Gari (you don't need extra carbs with kenkey!)
Fast Food Restaurant Guide
Ghana Fast Food Chains (KFC, Papaye, Chicken Inn, etc.)
The challenge: Fast food is engineered for maximum calories!
Typical fast food meal:
- Fried chicken (2 pieces): 500 calories
- Fries: 400 calories
- Coleslaw: 150 calories (creamy dressing!)
- Soft drink: 150 calories
- Total: 1,200 calories! ❌
🟢 THE SMART FAST FOOD ORDER (500-600 calories)
Option 1: Grilled Chicken Meal
- Grilled chicken breast (if available): 200-250 cal ✅
- Side salad (dressing on side - use sparingly!): 50-100 cal ✅
- Coleslaw (if not creamy): 80 cal ✅
- Water: 0 cal ✅
- Total: ~430 calories ✅
Option 2: Modified Fried Chicken Meal
- 1 piece fried chicken (REMOVE skin!): 200 cal ✅
- Coleslaw: 80 cal ✅
- NO fries (or share one portion with 3 friends!)
- Water: 0 cal ✅
- Total: ~280 calories ✅
Option 3: Salad-Based Meal (if available)
- Grilled chicken salad: 300-400 cal ✅
- Dressing on side (use 1-2 tablespoons only): 50-100 cal
- Water: 0 cal ✅
- Total: ~450 calories ✅
Fast Food Survival Strategies
Strategy #1: Remove Skin ALWAYS
- Chicken skin = 100-150 calories of pure fat
- Peel it off before eating
- Saves 100+ calories per piece!
Strategy #2: Skip the Fries
- Fries = 400 calories of refined carbs + oil
- Replace with side salad or coleslaw
- Saves 300+ calories!
Strategy #3: Bring Your Own Water
- Soft drink = 150 calories of sugar
- Water = 0 calories + free!
- Saves 150 calories + money!
Strategy #4: Eat Slowly
- Fast food is designed to eat fast (makes you overeat!)
- Put phone away, eat mindfully
- Stop when satisfied (don't finish just because it's there!)
What to SKIP at Fast Food
- ❌ Fries (400 cal of empty carbs!)
- ❌ Soft drinks (150 cal pure sugar!)
- ❌ Burgers (600-800 cal with processed meat!)
- ❌ Creamy dressings (150 cal per serving!)
- ❌ Chicken skin (100-150 cal pure fat!)
- ❌ "Meal deals" (designed to make you buy more food!)
Sit-Down Restaurant Guide
Upscale Ghanaian/Continental Restaurants
The trap: Large portions + rich sauces + appetizers + dessert = 2,000+ calories!
🟢 THE SMART SIT-DOWN RESTAURANT STRATEGY
Step 1: SKIP the Bread Basket
- Restaurants bring bread before meal (200-300 calories!)
- Ask waiter to remove it or don't touch it
Step 2: ORDER an Appetizer-Sized Salad
- Start with large salad (dressing on side!)
- Fills you up with minimal calories (100-150 cal)
- Eat this FIRST before entree arrives
Step 3: CHOOSE Grilled/Steamed Entrees
- Look for keywords: "grilled," "steamed," "baked," "roasted"
- AVOID: "fried," "crispy," "creamy," "rich sauce," "buttery"
Best entree choices:
- Grilled tilapia with steamed vegetables
- Grilled chicken breast with side salad
- Jollof rice (request small portion + grilled protein)
Step 4: REQUEST Modifications
- "Can I get extra vegetables instead of rice?"
- "Can you make that grilled instead of fried?"
- "Can I get the sauce on the side?"
- "Can I get a half portion?"
Step 5: SKIP Dessert
- Restaurant desserts = 400-800 calories!
- If you must: share one dessert among 3-4 people
Total smart restaurant meal: 600-800 calories ✅ (vs 2,000+ typical!)
Restaurant Portion Hacks
Hack #1: Ask for Takeaway Container with Meal
- When food arrives, immediately put half in container
- Before you start eating!
- Saves half for tomorrow + prevents overeating
Hack #2: Share Entrees
- Order 1-2 entrees for 2 people
- Split them
- Each person gets reasonable portion
Hack #3: Order Appetizer as Main
- Appetizers are often appropriate portions (200-400 cal)
- Order 2 appetizers as your meal
- Cheaper + smaller portions!
Street Food Guide
Ghanaian Street Food Calorie Reality
| Street Food | Typical Calories | Healthy Portion |
|---|---|---|
| Kelewele (fried plantain) | 400-500 cal per serving | Eat ½ serving (200-250 cal) |
| Bofrot (puff-puff) | 100 cal each (fried dough!) | Maximum 2 pieces (200 cal) |
| Grilled plantain | 150-200 cal per plantain | ✅ Better choice! (not fried) |
| Roasted corn | 80-100 cal per ear | ✅ Excellent choice! (no oil!) |
| Roasted groundnuts | 170 cal per ¼ cup | Small handful OK (watch portions!) |
| Kebabs (grilled meat) | 150-200 cal per skewer | ✅ Good protein! (if not too oily) |
| Fried yam | 300-400 cal per serving | Replace with boiled yam (180 cal!) |
| Wagashie (tofu) | 100 cal per piece (grilled) | ✅ High protein, low cal! |
🟢 HEALTHIEST STREET FOOD CHOICES
Top 5 street foods for weight loss/health:
-
Roasted corn (80-100 cal) ✅
- No oil, high fiber
- Filling, cheap
-
Wagashie/grilled tofu (100 cal) ✅
- High protein, low calorie
- Grilled (not fried!)
-
Grilled plantain (150-200 cal) ✅
- Natural sweetness, no oil
- Much better than fried!
-
Boiled groundnuts (120 cal per ¼ cup) ✅
- Protein + healthy fats
- Not fried!
-
Kebabs (if not swimming in oil, 150 cal) ✅
- Grilled protein
- Watch for excess oil/marinade
What to SKIP on the Street
- ❌ Kelewele (fried plantain - 400-500 cal!)
- ❌ Bofrot/puff-puff (fried dough - 100 cal each!)
- ❌ Fried yam (300-400 cal!)
- ❌ Chichinga with excessive oil (300+ cal!)
- ❌ Sugary drinks from vendors (150 cal!)
Choose GRILLED/ROASTED over FRIED always!
Party/Event Buffet Strategy
Why Buffets Are Dangerous
The psychology:
- "I paid for it, I should eat everything!" (scarcity mindset)
- "I'll just try a little bit of everything" (ends up being 5 plates!)
- "It's a special occasion!" (special occasions happen every week in Ghana!)
- Result: 2,000-3,000 calories in one meal! ❌
🟢 THE SMART BUFFET STRATEGY (700-900 calories)
Step 1: SURVEY First (Don't Load Plate Immediately!)
- Walk around entire buffet
- See all options
- Decide on top 2-3 favorites ONLY
- Don't take anything yet!
Step 2: PLAN Your Plate
- ½ plate vegetables (salads, kontomire, cabbage)
- ¼ plate protein (grilled chicken, fish, eggs)
- ¼ plate staple (jollof, waakye, kenkey - choose ONE!)
- NO fries, NO fried plantain, NO spaghetti
Step 3: LOAD Vegetables FIRST
- Fill half your plate with salads/vegetables FIRST
- This leaves less room for high-calorie foods
Step 4: ADD Protein
- 1-2 palm-sized portions grilled chicken or fish
- Skip fried proteins
Step 5: ADD Small Amount Staple
- 1 fist jollof OR waakye OR kenkey (NOT all three!)
Step 6: ONE Plate ONLY
- Do NOT go back for seconds
- No matter how good it is!
- Drink water, socialize, enjoy the party (not just the food!)
Total buffet meal: 700-900 calories ✅ (vs 2,000-3,000+ typical!)
Buffet Portion Hacks
Hack #1: Use Smaller Plate
- If multiple plate sizes available, choose smallest
- Fills up faster visually
- You feel satisfied with less food
Hack #2: Eat Protein and Vegetables FIRST
- Eat all protein and vegetables before touching starches
- Often you'll be satisfied before finishing starches
- Leave the starches if you're full!
Hack #3: Bring Water Bottle
- Drink water before getting food (fills stomach)
- Drink water between bites (slows eating)
- Avoid sugary drinks at buffet (150+ cal!)
Hack #4: The "Wait 20 Minutes" Rule
- After finishing first plate, wait 20 minutes before considering seconds
- Fullness signals take 20 minutes to reach brain
- You'll realize you're actually satisfied!
FAQs
Can I eat out and still lose weight?
YES! But you must be strategic:
Keys to eating out while losing weight:
- Limit eating out to 1-2 times per week (not daily!)
- Use smart ordering strategies from this guide
- Control portions (use hand method!)
- Choose grilled over fried ALWAYS
- Skip sugary drinks
- Eat slowly, mindfully
Real example:
- Woman eating out daily: Gained 15 lbs in 6 months
- Switched to eating out once per week + smart ordering: Lost 12 lbs in 3 months!
How do I resist peer pressure when eating out?
Common scenarios:
Friends say: "Just enjoy yourself! It's a treat!"
You say: "I AM enjoying myself! This grilled fish is delicious!"
Friends say: "Why are you being so picky?"
You say: "I have health goals I'm working toward" (or "I have a health condition - doctor's orders!")
Friends say: "Have another plate!"
You say: "I'm actually satisfied, thank you!" (firm but friendly)
Remember:
- True friends support your health goals
- You don't owe anyone an explanation for eating healthy
- Your health > their opinion!
What if the vendor insists on large portions?
This happens often! Vendors think they're being generous.
How to handle:
Scenario 1: At Waakye Vendor
- You: "Please, small waakye - this size" (show fist)
- Vendor: Serves 3 fists anyway "This is small!"
- You: "Actually, this is too much. Can you remove some?" (point to excess)
- Be firm but polite!
Scenario 2: At Fufu Spot
- You: "I want two balls fufu only"
- Vendor: Brings 4 balls "It's just small!"
- You: "I specifically ordered two. I can't eat four. Please take two back."
- Don't budge!
Scenario 3: If They Won't Reduce
- Pay for what they served
- Eat only your appropriate portion (1 fist, 2 balls, etc.)
- Leave the rest OR share with friend OR take home
You're paying - you have the right to get what you ordered!
Is it rude to modify my order?
NO! Absolutely not rude!
You're the customer - these are REASONABLE requests:
- ✅ "Can I get that grilled instead of fried?"
- ✅ "Please use small oil in the soup"
- ✅ "No Maggi cubes, please"
- ✅ "Extra vegetables, please"
- ✅ "Sauce on the side, please"
These requests:
- Are simple to accommodate
- Don't waste food
- Show you care about your health
- Vendors appreciate specific orders!
Tips for requesting modifications politely:
- Say "please" and "thank you"
- Explain if needed: "I have a health condition"
- Offer to pay extra if needed (usually not necessary!)
- Be patient and friendly
What's the healthiest fast food option in Ghana?
Ranking of major fast food chains (healthiest to least healthy):
1. 🥇 Papaye (offers grilled options!)
- Order: Grilled chicken breast + side salad + water
- Calories: ~350-400
2. 🥈 Chicken Inn (grilled available)
- Order: Grilled chicken (remove skin!) + coleslaw + water
- Calories: ~380-450
3. 🥉 KFC (mostly fried)
- Order: Grilled chicken IF available (rare), otherwise 1 piece fried chicken (remove skin!) + coleslaw + water
- Calories: ~400-500
Best strategy: Pack food from home whenever possible! (cheapest + healthiest!)
How do I eat healthy at a Ghanaian wedding?
Ghanaian weddings = calorie marathon! Multiple meals + buffets = 4,000+ calories easy!
The Wedding Day Survival Plan:
Morning (if breakfast served):
- Light meal: Eggs + fruit + water (300 cal)
- Skip pastries, fried foods
Church/Ceremony:
- Bring water bottle (stay hydrated, resist buying drinks!)
Reception Buffet:
- Use buffet strategy from above (survey first, ½ plate vegetables, 1 fist staple, grilled protein)
- ONE plate only (700-900 cal)
- Resist going back for seconds!
Evening (if second meal):
- If you already ate at reception, skip OR have very light meal (soup, salad)
Total wedding day calories: 1,500-1,800 ✅ (vs 4,000+ typical!)
Remember: You're there for the celebration, not just the food!
The Bottom Line
You CAN eat out in Ghana and stay healthy!
The 7 Golden Rules of Eating Out:
1. ORDER "SMALL" ALWAYS
- Verify portions with hand method
- Leave excess or share
2. CHOOSE GRILLED OVER FRIED
- Saves 130-300 calories per meal!
- Much healthier
3. LOAD UP ON VEGETABLES
- Request "plenty salad/vegetables"
- Fills you up with minimal calories
4. SKIP THE EXTRAS
- No fried plantain, spaghetti, soft drinks
- Saves 400-800 calories!
5. BRING WATER
- Avoid buying sugary drinks
- Saves 150 calories + money!
6. USE HAND PORTIONS
- 1 fist carbs, 1-2 palms protein, 2-3 cupped hands vegetables
- Non-negotiable!
7. ONE PLATE ONLY
- No matter how good it is!
- Especially at buffets
Your Action Plan (Next Time You Eat Out):
Before going:
- ✅ Decide what you'll order (use this guide!)
- ✅ Bring water bottle
- ✅ Eat small healthy snack (so you're not starving when you arrive!)
When ordering:
- ✅ Use smart order scripts from this guide
- ✅ Request modifications politely
- ✅ Specify portions clearly
When food arrives:
- ✅ Verify portions with hand method
- ✅ Eat vegetables and protein FIRST
- ✅ Eat slowly, mindfully
- ✅ Stop when satisfied (don't finish just because it's there!)
After eating:
- ✅ Drink water
- ✅ Resist dessert/seconds
- ✅ Enjoy the company (not just the food!)
Eating out is social, not just about food - enjoy the people, not just the plate! 🇬🇭💚
Download Free Resources
📥 Printable Restaurant Ordering Guide (Keep in wallet!)
📥 Fast Food Calorie Comparison Chart
📥 Buffet Plate Division Visual Guide
📥 Smart Order Scripts for Every Food Spot
Related Guides:
- Portion Control Made Easy: Visual Guide (Post 10)
- 30-Day Ghanaian Weight Loss Meal Plan (Post 6)
- Low-Salt Meal Plan for Hypertension (Post 15)
- 15 Best Ghanaian Foods for Weight Loss (Post 7)
Eat out smart, stay healthy, enjoy life! 🍽️🇬🇭
About: Ordering strategies based on Ghana's 2023 Food-Based Dietary Guidelines portion recommendations and standard restaurant/vendor practices in Ghana. Calorie estimates based on typical preparations and portions.
Disclaimer: This guide provides general healthy eating strategies. Portion sizes and preparations vary by vendor. Use your judgment and hand portions to verify actual servings. If you have specific dietary restrictions or medical conditions, consult your healthcare provider.