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How to Eat Healthy when Eating Out

One of the biggest roadblocks people face when they decide to eat healthily is how to go about it when dining out.  Indeed, healthy eating out options are a bit scarce, and you need to be careful of what you choose to have.  To that end, we’ve put together this short guide to show you what healthy restaurant options are and how to go about it effectively.

Choosing the Right Types of Foods

Having healthy restaurant choices can be difficult if you don’t have a firm grasp on the right types of foods. So, here are a few ideas:•    Lean meats

  • Fish and seafood
  • Salads
  • Slow-digesting carb sources - potatoes, rice, whole grains, etc.
  • Eggs
  • Fruit salads


And here are some food options you might want to avoid:

  • Fried foods
  • White bread
  • Salad dressings
  • Most condiments
  • Most desserts


Portion Control: Don’t Eat too Much
As a whole, healthy eating is not just about our food options, but also about the food quantity. So, aside from trying to make healthy choices when eating out, we should also be mindful of our portion control.  For one, portions tend to be quite large. For example, restaurants often serve us with tons of carbs (rice, potatoes, etc.) while undeserving the more valuable protein sources (meats, fish, etc.). This is something you should be mindful of and try to consume carb and protein sources at a one to one ratio.  Aside from that, you should be mindful of appetizers, entrees, desserts, sides, and similar. It’s best to avoid them and only order your primary meal. While these small additions may seem insignificant, they can double your caloric intake if you don’t pay attention.

Tips for Healthy Breakfast Options
If you’re looking for healthy breakfast options on the go, here are some essential tips to keep in mind:

  1. Start the day strong with plenty of protein – meats, eggs, dairy, nuts, and similar.
  2. Consume plenty of complex carbs for sustained energy for the entire day – oatmeal, whole-grain cereal, avocado toast, etc.
  3. Make sure to have some dietary fiber for optimal digestion and prolonged fullness after eating. Some good choices include apples, bananas, kiwi, pears, peaches, and berries.


Tips for Healthy Lunch Options
Most of us have our lunch out, especially if we have work or school to take care of. So, here are some basic pointers to have healthier lunches:

  1. You can’t go wrong with a big salad – it’s tasty, filling, and provides your body with plenty of vital nutrients.
  2. Eggs are a great lunch option as they digest slowly, help you feel full for longer, and also provide you with high-quality protein and healthy fats.
  3. Control your portion size. If you don’t typically eat breakfast, you might feel famished by the time noon rolls around. But it’s essential to recognize your hunger and avoid stuffing yourself as that can lead to the dreaded afternoon fatigue.


Tips for Healthy Dinner Options
Say that you want to go out with friends or family for a nice dinner. But you also want to stick to your diet and eat healthily. Is it possible? It sure is – all you have to do is follow these essential tips:

  1. Don’t go out hungry. If you don’t eat between noon and the evening, you’ll probably feel incredibly hungry, so it’s essential to be mindful. Have a piece of fruit, a handful of nuts, or a glass of milk before going out for dinner.  This will help keep your hunger under control and prevent you from overstuffing yourself.
  2. When in doubt, go with a protein source and a salad. For example, steak with salad is a great option, and most restaurants offer it.
  3. Avoid most condiments, appetizers, sides, and similar. Though they might seem insignificant, each of these adds calories to your total and can sabotage your otherwise healthy and calorie-controlled diet.
  4. Pick restaurants with healthy options. Granted, this may seem obvious, but many people mess it up. So, you can check online for menus or call the restaurant ahead of time and ask what they tend to offer.

 

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