How To Eat Out making Healthy Food Choices!
5 Step Guide for Healthy Eating!
Eating out is great for your mental, social, and physical wellbeing. By knowing what foods to choose, you can enjoy the benefits of a healthy diet without sacrificing your pleasure. Let’s make every dining experience a positive one for your body and your mind.
Eating is a very important part of daily life, for achieving and maintaining optimal health and happiness. Dining out is a vital part of your social health, mental and emotional health. I do not want you to cringe at the thought of being asked out to dinner, lunch or even breakfast. This article will guide you with a 5 Step Quick Guide for Eating Healthy when going out, and a Eating Out Meal Planner to help you make the best food choices.
Many restaurants and cafés provide delicious healthy meals that are low in fat without raising your bad cholesterol. Choosing healthier foods and avoiding meals diet high in saturated fats that are found in Dairy, Fatty meats, Deep Fried Foods, Cakes and Desserts will help you to maintain a healthy weight and reduce your risk of a heart attack or stroke.
Contrary to popular opinion, dining out is not the devil when it comes to unhealthy food choices. You can enjoy an amazing meal, and even an inexpensive takeaway, without upsetting your health regime or overindulging with unwanted calories.
Taking Charge of What you Eat!
Essential for Living your Best Quality of Life
5 Step Quick Guide for Healthy Eating Out!
1: Ask for Changes to Meals that Suite YOU
2: Checking the ingredients and preparation method of meals with your waiter.
3: Asking to replace different ingredients with healthier options. For example: vegetables instead of chips, no butter, if you do not want dairy ask for dairy free options.
4: Requesting sauces or dressings on the side, that way you can control the quantity on your plate.
5: Not being swayed by pushy waiters or jibes from your fellow dinners; just order what you want.
Happy Eating is Healthy Eating!
Happy Eating is not about Indulging with Foods that are Bad for YOU but in Enjoying foods that you know are going to benefit you in the way you feel, being energetic, healthy and happy.
It’s all about Portions Keeping your Meal sizes small: Quality Not Quantity
- Not skipping meals during the day just because you know you’re going out later, it’ll only make you overeat.
- Sharing dishes to keep portions sizes down or ordering two entrees rather than one starter and a main meal. It should work out to be the same price.
- Making sure you have a booking so you can go straight to your table rather than wait at the bar. Drinking before a meal is a big no-no; it’s harder for you to digest food.
- Resisting the urge to order alcohol with your meal; it’ll cut your calories in half!
- Know what is good for you and what is bad for you: By this I mean your health –
- Balsamic vinegar dressings, salsa, cocktail, soy or tomato sauce, mustard and lemon.
- Foods which are described as steamed, fresh, baked, roasted, poached, lightly sautéed or stir-fried.
- Lean steaks such as tenderloin, club and sirloin. They range from just six to eight grams of fat per serve.
- Seafood – Salmon, Prawns, Oysters, and Mussels even the fattest fishes have less fat than the leanest meats.
- Clean fresh salads are probably the best when eating out, as often the vegetables can be limited and sometimes cooked in fat.
Keep your Meals – Clean & Lean 👌
- Creamy soups, stick to clear ones instead.
- Fatty steak cuts such as rib eye, porterhouse, ribs and brisket. They can range from 20 to 30 grams of fat per serving.
- Quiches and omelettes if processed with cheese.
- Deep Fried and Crumbed Foods
- Protein meals with melted cheese, not a good combination when it comes to healthy digestion.
- Pizzas, Burgers, and Fries needless to say these are definitely bad choices when it comes to your health.
Your Dining Out Meal Planner
• Opt for muesli and cereals over sticky Danishes and croissants.
• Ask for eggs poached or boiled.
• Choose brown or wholegrain toast over white. (If gluten or wheat intolerant then ask if they have gluten/wheat free bread)
• Pancakes are better topped with jam, low-fat yoghurt or fruit rather than maple syrup.
• Most muffins are actually high in fat. Look for the low-fat varieties or just skip them altogether.
• English muffins and bagels are good choices but ask for spreads on the side.
• Sandwiches on wholegrain or brown bread only have one to two grams of fat compared to 12-20 grams for white bread sandwiches.
• Say no to butter, mayonnaise, gravy and cheese.
• Choose turkey or chicken preferably not cold pressed
• In salads skip the croutons and bacon bits and go for tuna or chickpeas instead.
• Fruit is your best option. Sorbets and yoghurts are also good.
• If you absolutely can’t resist a rich chocolate mud cake, share with a friend so you don’t scoff more than your share. And unless it’s a very special occasion, say no to the whipped cream.
Clever Dinner Choices:
You have made it to your local restaurant and resisted the obligatory glass of wine, but what do you order? Just choose what you’ll enjoy and keep these mantras in mind –
G = Go for it B = Better not
G — Fish or vegetable sushi
B — Shrimp or vegetable tempura
G — Tofu dishes, steamed
G — Rice, Udo and Soba noodles
B-Deep Fried Pork Dishes
G — Soft corn tortillas
G — Salsa and beans
B — Potato skins with cheese
B — Nachos
G — Chicken fajitas and enchiladas
B — Sour cream
B — Beef burritos
An Italian Love Affair:
B — Garlic bread
G — Minestrone soup
G — Mussels in wine or tomato sauce
G — Pastas with tomato-based sauces
B — Pastas with cream or butter-based sauces
B — Ravioli and lasagne stuffed with meat and cheese
B — Parmesan cheese.
G — Vegetarian pasta dishes
G — Pizzas with thin crusts and vegetable toppings
G — Chicken chow Mein
G — Steamed rice
B — Fried rice
G — Steamed vegetables and seafood
B — Egg rolls and fried entrees
B — Sweet and sour pork
B — Kung pao chicken
G — Fortune cookies
G — Pappadums
G — Curries with a vegetable or lentil (dhal) base
B — Curries made with coconut milk
G — Shish kebab
G — Beans
G — Tandoori chicken or fish, steamed
Fast Food Outlets: Personally, I would avoid these if not totally but if that is not possible because of family get-togethers Then here are your preferred choices.
G — Hungry Jacks grilled chicken burger or wrap without cheese or sauce
G — Subways low-fat subs
G — McDonald’s salads
B — Shakes, soft drinks and ice-creams from any of the fast food outlets
B — French fries
B — Burgers with added bacon, sauces, cheese or patties
G — Wraps without dressing
B — Chicken nuggets, fried chicken and onion rings
When suffering Digestive Problems
If you suffer from digestive problems such as coeliac, Chron’s, ulcerative colitis, irritable bowel or diverticulitis or any specific allergies to certain foods or additives it may be important to phone the restaurant ahead of time to notify them of any specific food requirements.
A general rule of thumb avoid: Dairy, Wheat, Gluten, nuts or seeds. I would also avoid red meat and chicken (especially if it is at Dinner time, lunchtime you may be able to handle a small amount) going for fish as your protein of choice if you are not vegan or vegetarian.
Food is your Best Line of Defence to obtain, maintain & overcome Ill-health and Disease
We have “Hippocrates” to thank for the saying –
“Let Food be thy Medicine & Medicine be thy Food.”
Considered to be one of the most influential figures in the history of medicine and healing, Hippocrates was ahead of his time when, around the year 400 B.C, he advised people to prevent and treat diseases first and foremost by eating a nutrient-dense diet based on Fresh, Whole foods.
The foods that you eat each day play a critical role in controlling inflammation levels, balancing blood sugar, regulating cardiovascular health (including blood pressure and cholesterol levels), helping the digestive organs to process and eliminate waste, and much, much more. Did you know that certain anti-inflammatory foods even contain powerful active ingredients that help control how your genes are expressed?
Because foods influence inflammation levels, blood sugar, energy, hormones, brain, and heart health, they truly do act like medicine once consumed. A healthy diet plays a role in how genes are expressed and can have a positive effect toward preventing disease, even when a disease may appear to be hereditary.
Medicinal foods to include in your daily diet, include all fresh vegetables and fruits, organ meats, grass-fed meats, healthy fats like coconut, nuts and seeds, sea vegetables and what are now being classed as superfoods like cocoa, papaya, spinach, kale, blueberries, broccoli, cooked tomatoes, oats, blackberries, garlic, brazil nuts, walnuts and black pepper.
This eBook will provide you with essential, yet simple insights about the Food to Eat and Why! With Easy-to-Follow Recipes. You will also learn –
- How to make “Food Your Best Friend” “Not Your Worst Enemy”
- The Foods to eat to prevent or overcome ill health and disease and how they will work for you
- What you eat, how you eat and whom you eat with, makes all the difference to the enjoyment of your food
Master a Life of Optimal Health: Happiness & Vitality
Professional Evidence -Based Knowledge
Receive Weekly Insights & Guidance
To Live your Best Life
Don’t Miss the Next Issue!
I invite you to subscribe to my Free Weekly Newsletter that my clients, subscribers and members have been looking forward to each week for over 20 years.
I write the Newsletters to share insights, guidance and strategies that will help with everyday issues, that people have presented me with over the years, asking for my advice and what they can do.