Nowadays, many people spend at least one meal a day consuming fast-moving consumer goods prepared hastily outside, menus chosen without thinking in restaurants, or pizzas and sandwiches ordered online at the office. In this way, your daily nutritional needs 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 right choices. By using smart nutrition strategies, you can make good choices on the menu. Here are 20 important tips that will guide you when eating outside the home:
01. First of all, plan well where you will eat. Choose places that offer a wide range of menu options. This provides variety in your choices.
02. Avoid skipping breakfast or lunch in preparation for a restaurant dinner. This strategy often works in the opposite direction by trapping you into eating more than you planned.
03. Make your choice after carefully examining the entire menu. Many restaurants now offer a special section on their menu called “Healthy Choices”,”Diet Meals”or“Light Starters”. If you are careful about your weight control, place your orders from this section if possible.
04. Among the menu items; expression as baked (baked), boiled (broiled), grilled (grilled), steamed (steamed) Make your choice knowing that the meals you eat contain less fat and calories.
05. Contains high fat content and excess calories; Eliminate foods prepared with cream, butter, fried foods and fatty sauces.
06. If the description 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?","In the sauce. do you have cream? Do not hesitate to ask questions such as “.
07. Instead of acidic drinks and ready-made fruit juices, choose ayran, soda, freshly squeezed fruit juice or just water as beverages. Meal with a sugary drink of choice Limit the calories of your diet to 150 calories on average. Remember that you will increase more.
08. Order only what you want instead of the dishes chosen by other people at the table. For example, you don't have to eat appetizers before your meal just because your friend ordered them.
09. The food portions of some restaurants can be very large, so much so that sometimes they can even contain enough for two people. In these cases, it may be better to order a half portion if possible or share it with the person you come with. Another suggestion is to order from the children's menu.
10. If you are not successful in limiting the quantity of warm bread delivered to your table, you can ask the waiter to bring a slice or lift the bread basket directly. p>
11. Be careful about drinking alcohol during meals. Considering alcohol as a source of empty calories that increases the amount of food you consume and has no nutritional value, alcohol should not exceed 1 glass for women and 2 glasses for men. If you are planning to finish the meal, choose a fruit plate or a light dessert if possible. If you insist on a high-calorie dessert, try ordering a single one and sharing it with the table.
13. For nutritional support, add tomatoes, lettuce, parsley, peppers and various vegetables to all kinds of sandwiches. enrich its content.
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 apple slices and potatoes.
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 generally not very high in calories.
17. Do not order “unlimited meals” thinking you may consume too much. Meals served unlimitedly in this way contain more calories than necessary.
18. If the food you ordered was not prepared the way you wanted, do not hesitate to send it back.
19. In your salads and sandwiches Do not use mayonnaise. Extra 60 cal with one small packet of mayonnaise. and 5 g. Remember that you will gain fat.
20. Always consider variety and moderation. Do not consume the same type of food every day. And enjoy every taste of life…
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