When eating out, you can make better choices by thinking about things like size of portions, ingredients, way the food was cooked and side dishes. Here are some tips to help you eat better when you go out :
- Make a plan: Look for places that have healthier options or wide range of options that are good for you. You can now find nutritional information on websites of many places, which help you make better choices.
- Choose grilled or baked dishes: Choose meals that are grilled, baked or broiled instead of ones fried or breaded. These ways of cooking cut down on amount of fat and calories that add to meal.
- Control size of your meals. Restaurant portions are usually bigger than what you need. You could share dish with friend or, if you can order half amount. You can also start your food by asking for takeaway box so you can save half of it for later.
- Load up on vegetables. Look for dishes with lot of veggies or order salad on the side. Vegetables are full of vitamins, minerals and fibre and they help you feel full without giving you too many extra calories.
- Choose lean protein sources: Choose protein types that are low in fat, like grilled chicken, turkey, fish or beans. These foods have less saturated fat and important vitamins and minerals.
- Be careful with dressings and sauces. Dressings and sauces can add a lot of calories to food. Ask for salad dressings on the side and use them rarely. You can also ask for lighter options like vinaigrette or sauces made with yoghurt.
- Minimize added sugars: Reduce amount of sugar you add to food. Avoid meals that are sweet or have sugary sauces. These add calories you don’t need and make health problems like weight gain and diabetes. Look for things made with little sugar as possible.
- Avoid drinks with lot of sugar. Instead of sodas or fruit juices, drink water, tea without sugar or bubbly water. These sweet drinks can add lot of calories without giving you much in way of nutrition.
- Control your sides: Many restaurants serve range of sides with main dish. Instead of fries or creamy mashed potatoes, choose healthier choices like steamed vegetables, side salad or whole grains like brown rice or quinoa.
- Pay attention to dessert. If you want to eat dessert, you might want to share it with other people at the table or choose something healthy, likee fresh fruit, sorbet or small amount of dark chocolate.
Remember that is fine to treat yourself, but making healthier choices at times can help your general health.
Some more facts that will help choose healthier options when eating out :
Pay close attention to menu: Read the menu carefully before ordering. Look for words like “grilled” “steamed” “roasted” or “broiled” that point better ways of cooking. Avoid foods labelled as “fried” “breaded “crispy” or “creamy” as they have more calories and unhealthy fats.
- Change your order: If you want meal to be healthier, don’t be afraid to ask for changes or swaps. For example, you could ask for steamed veggies insteaad of fries, whole wheat bread instead of white bread or grilled chicken instead of breaded chicken. Most restaurants are flexible and ready to change things based on what you want.
- Be careful when choosing a salad. Salads can be healthy, but if they are loaded with creamy sauces, cheese, croutons and fried toppings, they have lot of calories that you might not expect. Choose salads with range of colourful vegetables, lean proteins and light dressing on the side. You can also ask for dressing to be given on the side and use a little of it.
- Watch out for hidden ingredients: Some foods have hidden ingredients that are high in calories, salt or fats that are bad for you. Soups and stews, for example, made with heavy cream or lot of butter. Ask your server how food is made or if you can switch ingredients to make better choices.
- Be careful with condiments. Ketchup, mayonnaise and creamy sauces add lot of calories and unhealthy fats to food. Use them rarely or pick something healthier, like mustard, salsa or dressings made with vinegar.
- Practice portion control: If you choose healthier option at restaurant, the meal sizes may still be bigger than you need. Think about splitting your meal with someone else or asking for a to-go box before you start eating to pack up any extra food. This will help you not eat too much and give you a chance to eat rest later.
- Choose healthier cooking oils. When you can, choose foods made with olive oil or canola oil, which are healthier cooking oils. Compared to veggie oil or butter, the fats in these oils are better for you.
- Be careful with all-you-can-eat choices and buffets: Buffets are tempting, but they usually make people eat too much. If you’re at buffet, look at all the options before you fill your plate. Salads, lean proteins and steamed veggies are good choices. Be aware of how much food getting and don’t go for second helping unless you’re really hungry.
Remember that making healthier choices when you eat out is a personal choice that can change depending on your food and health goals. By being aware of choices you make and making small changes, you can eat a great meal and still put your health first.
