I eat out and have fried food often. What should I add?

If you eat out and have fried food often, what helps most is adding the food groups that oily meals tend to leave out: vegetables, fruit and soups, with steamed, boiled or grilled dishes in place of some fried ones. The NHS advises at least 5 portions of a variety of fruit and vegetables a day. When oily meals leave you feeling heavy, the NHS suggests eating smaller meals more often, chewing with your mouth closed and not having a large meal late at night.

Why do I feel heavy and uncomfortable after oily food?

A plate of fried chicken, crispy pork or pork leg rice often leaves you feeling full for a long time, sometimes with a bloated, heavy feeling. Several everyday reasons add up.

Fatty, spicy food and some drinks

The UK's NHS lists processed, sugary, spicy and fatty foods, and fizzy drinks, alcohol and caffeine in coffee and tea, among the things that can make bloating worse. A fried meal with a spicy dip, an iced coffee and an after-work beer puts several of these together.

Big portions, eating fast and eating late

Stall portions can be generous, and a quick lunch at the desk often takes ten minutes. The NHS lists large meals late at night and slouching while you eat among the things to avoid when you feel bloated, and notes that swallowing air when you eat can cause bloating.

I eat out and have fried food often. What should I add for my body?

You do not need special foods. Look at what is missing from the plate. Fried and oily dishes usually come with plenty of rice and meat but few vegetables.

Vegetables and fruit first

The NHS recommends eating at least 5 portions of a variety of fruit and vegetables every day, and says they can be fresh, frozen, canned, dried or juiced. Ramathibodi Hospital's 2:1:1 healthy plate divides the plate into 4 equal parts: 2 parts of a variety of vegetables, 1 part rice or other starch, preferably unpolished, and 1 part low-fat protein such as chicken without skin, fish or eggs, with fruit that is not too sweet, such as apple, guava or dragon fruit, as a snack once or twice a day, 1 small plate each time.

Soups and steamed or boiled dishes

Northern Ireland's official advice site nidirect suggests choosing dishes that are grilled, boiled, poached, steamed or stir-fried, and fish, chicken without skin and pulses such as beans. For Thai food it suggests stir-fried or steamed dishes with chicken, fish or vegetables, grilled skewers or soups, and steamed rice instead of fried rice.

When you eat with colleagues, ordering one clear soup or steamed fish dish to share is an easy way to balance a fried dish.

For salt when you eat out, see Love salty food and can't cut back? What can you do?

Water instead of sweet drinks

nidirect suggests water instead of a fizzy or alcoholic drink when you eat out. Sweet iced tea and soft drinks add to a meal that is already heavy.

Eating out often can also upset your stomach for other reasons, such as food that has been sitting out. For that side, see Eating out for days and my stomach feels off. What can I do?

How often is fried food OK, and how do I choose it?

There is no need to cut fried food out completely. The point is how often it appears and how much oil comes with it.

Let fried food be one part of the meal, not every part

Ramathibodi Hospital suggests cooking by steaming, baking, blanching, boiling or stewing, and cutting down on dishes made with coconut milk or oil, such as stir-fried and fried dishes. The NHS suggests choosing lean cuts of meat and cutting off any visible fat, and using a small amount of vegetable or olive oil.

A practical approach is not to put two fried dishes in the same meal, and not to have fried food at every meal of the day. If lunch was fried chicken, make dinner a clear soup with vegetables or steamed fish.

For choosing oils and fats for cooking, see How do cooking oils differ, and what fats do they contain?

Leave some of the oil on the plate

• For fish and chips, nidirect suggests not eating all the batter, because it soaks up a lot of fat. The same idea works for battered fried chicken.
• With green or red curry, nidirect points out that the coconut milk is high in fat and suggests not eating all the sauce.
• With chicken rice and pork leg rice, leave some of the skin and the fattiest parts.
• With stir-fried dishes made to order, you can ask for less oil.

How much and how fast should I eat?

How much you eat and how quickly you eat change how you feel afterwards, even with the same dish.

Smaller portions

nidirect notes that big portions may feel like good value, but make it easy to eat too much, and suggests having a smaller portion or sharing. The NHS suggests smaller, more frequent meals instead of large ones. Choosing the regular size rather than a large one, and stopping when you feel full rather than clearing the plate, are simple ways to do this.

Slow down

Eat sitting down rather than in front of the screen, put the spoon down between mouthfuls and chew with your mouth closed. The NHS suggests chewing with your mouth closed to avoid swallowing air.

Don't save everything for one big meal

Skipping breakfast and lunch, then eating a large, oily dinner late after work, combines several of the habits above.

I feel too full after a heavy meal. What can I do?

After the meal, a few simple habits help you feel more comfortable.

Water instead of fizzy drinks, coffee or alcohol

When you feel bloated, the NHS suggests not drinking lots of fizzy drinks, alcohol or caffeine in coffee and tea, and drinking plenty of water instead. Plain water is the simplest choice after a heavy meal.

Don't eat a large meal late at night

The NHS advises not eating large meals late at night before bed. If dinner is late, make it a smaller portion, and avoid lying down to sleep right after eating.

Keep moving

The NHS lists exercising regularly among the things that help with bloating. A short walk after dinner is an easy habit to start with.

When should I see a doctor about feeling heavy after eating?

Feeling heavy after a big oily meal now and then is common and usually passes. The NHS advises seeing a doctor if you:

• feel bloated regularly
• keep feeling bloated after changing what you eat
• have weight loss you cannot explain
• have blood in your poo

Ask for an urgent appointment if the heavy, bloated feeling comes with being sick, diarrhoea or constipation, stomach ache, a fever, or a swelling or lump in your tummy.

If you take regular medicines, ask a doctor or pharmacist, as some medicines can cause stomach discomfort. Do not start any medicine on your own.