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Written by Dr Sandra
With a busy lifestyle
it is hard to completely avoid having to eat out. But eating at a restaurant
doesn’t have to sabotage a healthy diet.
I have written this blog so that you can use these tips the next time
you have to eat out.
- Try to
keep your entire meal to 500 calories or less.
Most ladies will have to eat about 1,000 to 1,500 calories per day to
keep at a healthy weight. This will
obviously depend on your body composition and your level of exercise.
- If you
know which restaurant you will be going to, then read the menu before you
go. This way you can have in mind what a
healthier choice would be for you.
foods that are lower in carbohydrates and higher in protein and fibre.
“All-You-Can-Eat” Buffets. It will be
more difficult to eat only 500 calories in that setting.
- Don’t get
to the restaurant hungry! Many people
decide to skip their previous meal or snack because they are saving their
appetite for the restaurant but this only leads you eat more and order foods
that are not part of your healthy diet plan.
- Order a
soup or salad to start instead of being tempted with the pre-dinner bread or
- Order your
meal before everyone else! This will avoid you changing your mind once you hear
everybody else’s choices.
- Avoid pop
or juice and only order water, water and lemon/lime or an herbal tea with no
sugar – before and during your meal.
- Ask for
sauces or dressing on the side. And if
you are ordering a salad, also ask for slices of lime or lemon that you can add
to your salad. This will decrease the
need for too much dressing (which may have sugar added to it).
tomato based sauces over creamy ones.
- Ask to
make a healthy swap – ask for veggies or salad instead of fries.
- Try to eat
your meal mindfully and enjoy the flavour of your food.
- Slow down
and chew your food properly. Remember
that our goal is to chew our food 30 times before swallowing! Our digestion
starts in our mouth and not out stomach.
- Have a cup
of tea or decaf coffee instead of dessert.
supersizing your food – choose the smallest options.
grilled and roasted lean meat and avoid fried and breaded items.