How to Make Healthier Choices When Eating Out?
Whether it's a team lunch with colleagues, get-togethers with family, or celebrations with friends, we tend to binge on unhealthy foods while eating.
17:14 09 May 2023
Whether it's a team lunch with colleagues, get-togethers with family, or celebrations with friends, we tend to binge on unhealthy foods while eating out. This quickly adds extra fat, calories, sugar, and sodium (salt). But you can eat, drink, and have a good time without overeating.
Here are 14 ways to have fun while watching your weight and making healthier choices. You can also workout on the high-end treadmill to ensure you burn the extra calories after eating out.
14 ways to make healthier choices
Next time you can dine out, use the following 14 tips to help you stay close to your health goals without missing social life fun.
Check the menu before you go
The food choices made while surrounded by the aromas and ambience of a restaurant are frequently unhealthy. However, making the right decisions about food before stepping out will enable you to make a choice more in line with your health goals. Additionally, it will help select nutritional meals that nurture your health.
The number of calories in a meal depends on the mode of its preparation. Therefore, get your meal orders customized; for example, ask for the food that has been poached, steamed, grilled, or roasted. These cooking methods make the food less oily, fatty and hence fewer in calories.
In case you had meals with high calories you can visit a nearby gym and try ellipticals with adjustable strides that give a comfortable and joint pain-free exercise experience.
Eating protein makes you feel satiated sooner and for a long duration as it needs more energy to digest than other foods. So, go for foods with lean proteins like chicken, turkey, or sea bass as the main ingredients.
Avoid battered and deep-fried foods, regardless of their lean ingredients, such as vegetables, fish, or tofu, as these include excess fat and calories due to their coating.
Eat mindfully with limited portions
Mindful eating is associated with healthy food choices while eating. We eat more outside because fast food outlets and restaurants usually serve larger portions.
Regardless of whether food is left on the plate, pay attention to your body and stop eating once you are full. Consider a starter like a side order of vegetables instead of a main course. You could also request for a smaller portion, split the meal, or opt for getting your leftovers packed for a takeaway.
Drink water before your meal
Did you know water can make you feel full and help you eat less? Also, being thirsty can be misunderstood as hunger, as body cues are the same for both. So, drink a glass of water before reaching for food to avoid mindless snacking.
A 2014 study showed that drinking water before breakfast, lunch, and supper can reduce body weight, body fat, body mass index, and appetite.
Opt for salads on the side of your mains
Including enough vegetables with every meal can help you obtain your recommended daily intake of vitamins, minerals, and fiber. However, salad dressings can be deceptive. They are liberally poured and can quickly increase a meal's calorie count by 100 to 150. So watch for vegetables with extra butter, cheese sauce, or salt dressing.
Avoid fried foods
Foods fried in unstable oils can have many damaging health effects. Consuming them frequently can increase your risk of diabetes, heart disease, and obesity. So, avoid or consume very little fried food whenever you go out.
If you are obese, or have a family history of diabetes you can follow an exercise routine with small space ellipticals. This fits in a small space of your home, has low stress on your joints and is perfect for a full body workout.
Eating and chewing food slowly can help you eat less and make you feel full quickly. To avoid quick gulping down, try counting the chews in each morsel of food. The best way is to slow down, keep down your cutleries between mouthfuls and give your satiety signals some time to act.
Humans are notoriously lousy at predicting meal portions. Thus, eating the appropriate amount can be difficult at a buffet with an unlimited food supply. Instead, use a smaller dish to help you eat less if the only option is a buffet.
Make healthy food swaps
Vegetables are beneficial as they are high in nutrients and have few calories. Broccoli and spinach, for instance, have few calories but are high in fiber, vitamin C, and other healthy plant compounds. Therefore, when you place your order, ask the server to substitute extra vegetables or a salad for a portion of your meal, such as fries or potatoes.
Avoid the pre-dinner bread basket
Going out hungry can make you overindulge in the appetizers served before your meal. The desire to devour nibbles is always very tempting. However, maintaining a regular schedule for eating will ensure you stay healthy between meals.
Avoid sugar-sweetened drinks
Many consume excess sugar, which might harm health. Drinks with added sugar are one source of sugar that we don't need. When dining out, stick to water or unsweetened drink as your beverage of choice. You can also opt for zero-calorie drinks if you wish.
Opt for tomato-based sauces over cheesy, creamy sauces
To reduce the number of calories and fat in your meal, choose sauces with tomato or vegetable base instead of creamy or cheese base. They'll also increase the amount of veggie goodness in the diet.
Choose low-fat, low-sugar options for desserts
Finish your meal with fruit if you're still hungry, or sip a basic cappuccino or latte dusted with cinnamon. If you're craving something sweet, order one and request additional spoons to share with friends.
Eating healthy can be tasty and enjoyable! All you need to do is make a few adaptations. This can help you achieve overall health goals and make you feel in control of your health.
Author Info: By healthyandkhush.com
Healthy and Khush is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off.