Today, many people spend at least one meal a day consuming fast-paced products prepared outside, thoughtlessly selected menus in restaurants, or pizza and sandwiches ordered online at the office. In this form, your daily needs in terms of nutrition may not be fully met. In fact, eating out is not a saboteur of your health and fitness when you know how to make the wrong choices. By using smart nutrition strategies, you can make appropriate choices on the menu. Here are 20 valuable tips to guide you when eating outside the home:
01. First of all, plan well where you will eat. Choose places that offer wide menu options. This allows variety in your choices.
02. Avoid skipping breakfast or lunch in preparation for a restaurant dinner. This strategy often works the other way around, trapping you and you end up eating more than you planned.
03. Make a choice after carefully examining the entire menu. Multiple restaurants now offer a special section on their menu in the form of “Healthy Choices”, “Diet Meals” or “Light Starters”. If you are careful in your weight control, place your orders from this section if possible.
04. In the middle of the menu phrases; Baked (baked), boiled (broiled), grilled (grilled) , steamed (steamed) mentioned dishes, knowing that they contain less fat and calories, choose.
05. Containing high fat content and excess calories; Eliminate foods prepared with cream, butter, deep-fried and fatty sauces.
06. If the recipe of the dish on the menu is insufficient, ask the waiter for detailed information; “Is the meat grilled or fried?” “How was the sauce prepared?” “Is there cream in the sauce? “Don’t be afraid to ask questions.
07. Prefer buttermilk, soda, freshly squeezed fruit juice or just water instead of acidic drinks and ready-made fruit juices. By choosing a sugary beverage, reduce the calories of your meal to an average of 150 calories. Don’t forget to increase more.
08. Order only what you want, rather than the food chosen by other people at the table. For example, you don’t have to eat appetizers before your meal just because your friend ordered it.
09. The food portions of some restaurants can be very large, so much that sometimes they can contain enough for two people. In these cases, it may be more correct to order a half portion if possible or share it with the person you come with. Another offer is to order an order from the children’s menu.
10. If you are not successful in limiting the size of the warm breads that come to your table, you can ask the waiter to bring a slice or lift the bread basket directly.
11. Be careful about alcohol intake at meals. When we think of it as a source of empty calories, which increases the amount of food you consume with it, is not expensive, alcohol should not exceed 1 glass for women and 2 glasses for men.
12. If you want to end a long, enjoyable meal with a sweet ending, choose a fruit platter or a light dessert if possible. If you insist on a high-calorie dessert, try ordering one and sharing it with everyone at the table.
13. Enrich the content of any sandwich by adding tomatoes, lettuce, parsley, peppers and various vegetables for nutritional support.
14. Side dishes such as french fries and rice that come with your meals; Replace it with alternatives such as cold cuts or boiled vegetables, baked potato wedges.
15. Side dishes such as french fries and rice that come with your meals; Replace it with alternatives such as cold cuts or boiled vegetables, baked potato wedges.
16. Take a look at the wrap list on the menu before deciding on your order. Wraps prepared with grilled chicken, seafood or grilled vegetables are usually not very high in calories.
17. Don’t order “unlimited meals” thinking you might consume too much. Unlimited meals in this form will cause you to take more calories than necessary.
18. If the food you ordered was not prepared as you wanted, feel free to return it.
19. Do not use mayonnaise in your salads and sandwiches. Get an extra 60 calories with a small pack of mayonnaise. and 5 g. Don’t forget to get oil.
20. Always consider diversity and not overdoing it. Do not consume the same type of food every day. And enjoy every taste of life…
