Eat out? make the right decisions
Going out to eat is very common in today’s world. You don’t want to be the outsider by forever refusing to eat out with friends, family, and colleagues in an attempt to eat good home-cooked meals and stick to your health goals. Also, people are traveling more than they used to, whether for work or pleasure. However, it is possible to have a balanced and healthy lifestyle without giving up eating out. All it takes is making good decisions.
While eating at a restaurant, cafe, or buffet, we may not know which food choices are loaded with fat and calories. This becomes difficult for people in weight loss programs or those with clinical conditions. But that doesn’t mean they don’t eat out. Today, healthier options are available at restaurants and food cafes, and good choices can be made at buffets.
Just following the simple guidelines below will help you make healthy, guilt-free food choices:
1. Skip the fancy drinks
Both alcoholic and non-alcoholic beverages add only calories to a meal. Margaritas, pina coladas, and other fancy drinks are loaded with sugar. If a drink is a must, a glass of wine or a simple martini may be an option. For those who prefer a non-alcoholic beverage, buttermilk, jal jeera, or a light lemonade can keep unwanted calories away. However, plain water is always the best option.
2. Appetizers and Soups
Avoid fried or breaded appetizers, which are usually high in calories. Of course, you can also save calories by skipping the appetizer altogether. Steamed appetizers like momos, grilled chicken, dimsums, etc. they are good options. When choosing soups, the best options are broth-based or tomato-based soups. Cream soups, chowders, and pureed soups may contain heavy cream or egg yolks.
3. Tips for salads
Those who opt for salads before the main course tend to eat fewer calories overall. However, avoid cream cheese, honey-based dressings, cheese, potatoes, bacon, fried noodles, croutons, etc. in salads, as they are high in calories. Instead, squeeze a lemon or try rice vinegar or balsamic vinegar. If you want to order a dressing-based salad, order the dressing on the side, as then the amount of dressing you put on the salad is under your control. A salad with just a few greens, corn, lean meat, or beans could be a great filler. Stir-fries can also be a great option in place of salad to help you avoid eating more calories later on.
4. Watch portion sizes
In restaurants, since the ordered plate is usually enough for 2 or 3 people, split the plate with your partner instead of eating the entire portion yourself. If you’re at a fast food restaurant, order the small meal instead of the large meal. Let go of potato chips and carbonated drinks.
5. Make your meals low in fat
When you go to a restaurant to eat always check how the food is prepared. Check to see if the food is broiled, poached, grilled, baked, or steamed, as it tends to be lower in fat than fried foods. Limit foods that come with cream sauce or gravy. Avoid or serve butter, sour cream, sauces and dips as a side. This will allow you to control how much you eat, as they are high in fat and calories. While ordering burgers and sandwiches, avoid ordering them with cheese, bacon and other sweet sauces and opt instead for whole grain or multigrain bread with added vegetables. With sandwich meals, choose water and fruit or plain yogurt if available, instead of sugary or carbonated drinks, chips, and chips. Choose seafood, chicken, or lean red meat instead of fatty or processed meats.
6. Add fruits, vegetables and whole grains
At a fast food restaurant ask if the fries can be substituted for fruit or salad. Order extra vegetables with pizza, sandwiches, etc. Indian, Thai and Japanese restaurants have many vegetarian options available. Always opt for brown rice, whole wheat pasta, whole grain or multigrain bread, and tortillas instead of white rice, pasta, or white bread.
7. Be careful about overeating at a buffet
Check out the entire buffet before you start filling your plate. Always start with a soup (not creamy, broth-based), fill the plate with vegetables; opt for non-fried and less greasy options. Instead of sugar-sweetened beverages, opt for plain water, buttermilk, or jal jeera. Skip kulchas, puris, parathas, butter/oil laden butter nan, and order plain wheat rotis. Instead of desserts, opt for a plate of freshly cut fruit. Always wait 5-10 minutes before ordering a second helping.
8. Be aware of what you eat while traveling
Large portions are not eaten at hotel breakfast buffets. Have a healthy mix of high-carbohydrate and high-protein foods with some fresh fruit. Choose healthier foods at mealtimes. Always drink plenty of water while traveling as this is an aspect that is often neglected. Pack healthy snack options like toasted makhanas, nuts like almonds, walnuts, pistachios, dried fruits like dates, anjeer, apricots, raisins, etc. to avoid unhealthy snacks. Instead of drinking carbonated drinks, always check the availability of coconut water, buttermilk, etc. Fresh fruits are also a good option to avoid fried and other unhealthy foods.
Going out to dinner doesn’t mean you give up on your health goals. Following the tips above will allow you to enjoy eating out with less guilt and will keep you happy and satisfied. Today, healthy options are available when one wants to eat out, however, guidance is needed on how to choose the right foods. In addition to people taking care of their health goals today, we see companies investing in the health of their employees through their corporate wellness programs, as their executives and other employees in the field are constantly on the go. Eating out doesn’t have to be unpleasant – you can make it enjoyable in good health with the right choices. Also for some people it becomes difficult in weight loss programs or those with clinical conditions. But that doesn’t mean they don’t eat out. Today, healthier options are available at restaurants and food cafes, and good choices can be made at buffets.
