Making Healthy Decisions When Eating Out

Introduction

For many people, eating out of the home is a way to relax and socialize. However, if you are taking care of your weight or if you simply worry about having a healthy diet, eating out can be a challenge. The good news is that there are usually healthier choices in all restaurants, even at fast food places. If you follow some simple guidelines, you can enjoy eating out of the home and still have a healthy diet.

  • Plan ahead. Before you go out to eat, think about where you will eat and what you will choose. It will be much easier to make healthy choices if you have already decided what you will ask for.
  • Try not to get to the restaurant very hungry. It is harder to choose healthy foods when you are overly hungry.
  • Consider your portions. Often, restaurants serve portions that are enough to feed two or three people. To help you avoid overeating, order smaller portions, share a meal with another person, or save some of your food for later.

  • Choose the dishes from the menu that contain fruits, vegetables and whole grains. Often, restaurant meals have low amounts of these ingredients. If you add these foods, you can have a balanced meal.
  • When traveling, he is often forced to eat out at every meal. So carry snacks that are easy to store in your luggage, such as dried fruits, pretzels, and nuts. Flying can cause dehydration, so drink plenty of water. And do not drink too much alcohol, because alcohol can also dehydrate you.

How Can You Make Healthy Choices When You Eat Outside?

When eating out of the home, follow the same guidelines as if you were eating at home. This does not mean that you have to give up ordering a dessert. However, you may want to order dessert less often and share it with another person sitting with you at the table.

Consider Your Portions

  • Order a medium portion of the meal. Or ask if the restaurant offers size portions for lunch, which tend to be smaller.
  • At fast-food restaurants, choose the smaller-sized meal option, rather than the “oversized” option.
  • If you like to eat leftovers, try putting half of your food in a carry-out box. Ask the waiter to bring the box with your food, so you can divide the meal even before giving the first bite.
  • Try to share a meal with another person sitting with you at the table.
  • Avoid the “free fork” menu options and buffet restaurants. Unlimited repetitions of soup or pasta may seem like a bargain, but they can make eating too much easier.

Make Your Meals Have Less Fat Content

  • Before ordering, find out how the food is prepared. Foods that are roasted, poached, grilled, baked or steamed tend to have less fat than fried foods. Limit foods that are coated or come with a gravy or gravy.
  • Ask for butter, sour cream, gravy and sauces. This will allow you to control how much you use.
  • Choose salad dressings that are low in fat. Or choose salad dressings with oil and vinegar instead of creamy dressing.
  • Order hamburgers and sandwiches without the greasy additives, such as cheese and bacon.
  • Choose leaner meats like turkey or roast beef instead of salami or mortadella.
  • If you want dessert, look for frozen yogurt, ice cream, fruit ice cream or low-fat sorbet.

Add Fruits, Vegetables And Whole Grains

  • Order additional vegetables on pizzas and sandwiches.
  • Replace fries (French fries) with vegetables or with a baked potato. At fast food restaurants, ask if they can serve you a salad or fruit instead of French fries.
  • Try vegetarian menu options. Ethnic restaurants, such as Indian, Thai or Japanese restaurants, often have a variety of vegetarian options.
  • Order brown rice and wholemeal pasta, instead of white rice and pasta. Choose wholemeal bread , tortillas and Uniburger in Montreal.

Choose Your Drinks Carefully

  • Choose water, instead of soft drinks sweetened with sugar. If you do not like plain water, try other sugar-free or low-calorie beverages, such as fruity water or fruity unsweetened tea.
  • Remember that alcoholic beverages can have many calories. A large cocktail, like a margarita, can have as many calories as your main course.

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