If you’ve been trying to eat healthfully, you may face a challenge when you go to eat out of the house. Restaurants and fast food places serve notoriously unhealthy food. However, with a bit of planning and some knowledge of what to choose, you can safely eat out of the house without sacrificing your health.
Learn to read between the lines
When you look at the menu, you should be able to tell right off the bat which foods are bad for you by reading between the lines. There are certain “code words” that are used in menus that can be red flags for high calories and high fat. If something is “breaded”, “crusted” or “fried”, you shouldn’t order it. The same goes for cream sauces, wine sauces and lemon butter sauces. These cooking methods use extra oil which can double or triple the calories and fat of the original item. Seek out food that is “grilled”, “steamed” or “poached.”
Split the meal
Most restaurant plates come with enough food to feed two people. Why not split the entrée with someone and order a side salad? This way you eat get to try the meat, pasta, fish, chicken or sandwich but you won’t have to eat all of the calories. The side salad will help keep you full and it’s a great way to boost your vegetable intake for the day. You’ll reduce the fat and calories. If no one wants to split the meal with you, ask for a to go box and pack up half of the meal before you even start eating. This way you’ll get the most out of your restaurant meal without overindulging.
Research before you arrive
Most restaurants these days, particularly chains, have their menus posted online. Some even provide nutritional information that you can use to plan your meal wisely. It’s often easier to make a decision when you aren’t in the heat of the moment. Plus you can plan out your meal and decide what you’re willing to sacrifice calorie wise.
Avoid fast food
If you have a choice, pick a sit down dinner place instead of something that has a drive through. Drive through food is very high calorie and greasy. It’s often prepared in terrible conditions and the food itself is low quality, even before it is prepared. If you’re in a rush, swing by a deli or fresh sandwich shop to get a healthier meal.
These tips will help you maintain your health goals while eating outside of the house. With planning and a few tricks, you can stay on track and eat at a restaurant.
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