Smart Choices: What to Eat When You Go Out
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Let’s face it, we all enjoy going out and feasting on our favourite dishes at our favourite restaurants once in a while. And doing so on some occasions is perfectly fine. Eating out with family and friends is a part of one’s social life and you do not have to forego that even when you’re trying to remain fit. With a few smart choices, you can ensure that your vigorous MMA class or HIIT workout does not go in vain because of unhealthy food choices when you go out.
This is Shreya Mahajan your personal nutritionist on FITFEAST and here are some excellent tips on healthy eating out options and ways to avoid overeating when dining out.
Healthy Eating Out Options
It is a good idea to go through the restaurant's menu before you reach the place and choose your food. This will help you select healthier food without any bias. Sometimes, our decisions at the restaurant are influenced by the food we can see there and our increasing hunger, which may lead to unhealthy food choices.
Restaurants are well-aware of health-conscious patrons and hence they offer healthier options on their menus, including vegetarian, vegan, and gluten-free dishes. Some restaurants also display calorie counts on the menu, making it easier for you to make informed food choices. Look for meals that are high in protein, fibre, and healthy fats, such as grilled chicken or fish, salads with lean protein, and vegetable-based sides.
Read More: 7 Healthy Eating Tips By Dietitians
One of the smartest choices you can make when eating out is to order a salad or soup to start your meal. Salads are nutritious and have a lot of fibre, so you’ll feel satiated already and can have lesser portions of the main course, which might contain higher calories.
Read More: 3 Quick and Easy Summer Salad Recipes
A neat trick is to order two appetisers for your meal instead of a full main course. Appetisers are usually roasted or grilled, which ensures you’re not having anything too fatty. Also, appetisers are served on smaller plates which can trick your brain into thinking you ate enough because the food looks larger on smaller plates.
It’s true that an Indian meal consists of a variety of bread that we love to eat like paratha, naan, kulcha etc. Avoid those Indian breads that are purely made from refined flour. Ask for healthier alternatives like whole grain breads.
Many restaurants are happy to serve whole grain chapati or roti when asked. Additionally, go for the plain options instead of the butter, cheese or ghee-slathered ones as they can be too fatty.
Unlimited buffets can be very enticing but they also lead to overeating most of the time. We tend to be poor at estimating portion sizes. Hence, it’s best to avoid full unlimited buffets and opt for a la carte menus. If you cannot avoid a buffet, eat on a smaller plate and load your plate with veggies and salads.
All the care that you took to order your meal may be in vain if you end your meal with a high-calorie, high-fat dessert. Skip the dessert and opt for a cup of black coffee instead. This will ensure that you cut out extra sugar and get the health benefits of coffee.
Making smart choices when you go out to eat can help you maintain a healthy and balanced diet. Whether you’re staying fit by going to yoga classes near you, following a weight-loss regime, or practising strength training, your efforts can remain fruitful if you follow the above tips when eating out.
For additional professional guidance on what to eat after your workouts, get a FITFEAST membership and start talking to our expert nutritionist today.
You can stick to your dietary restrictions when eating out by employing a few smart choices. For example, order from the healthier options and ensure you have a balanced meal, avoid large portions, skip the dessert, use smaller plates, order appetisers instead of the main course and use some of the other tips mentioned in this blog.
For healthy snacking when eating out, make sure you have breakfast before going out so that you don’t get overly hungry, start your meal with salads or soups, choose your order prior to going to the restaurant, and limit high-calorie and fatty foods.
To avoid overeating when going out, you can drink a glass of water before the meal to fill your stomach, have a small healthy snack, use smaller plates, and be mindful when eating.
