Eating out is fun, delicious, but healthy at the same time, things can get a little confusing. Then today is the time to follow our tips for making a healthier choice in restaurant meals. So, what should be considered when eating out?
1.Browse the Menu Before You Go: If you are not familiar with the menu, read it before you go to the restaurant. You are more likely to make unhealthy choices when you are hungry or distracted.
2.Check How Food is Cooked and Prepared: The way food is cooked can have a significant impact on the number of calories it contains. Prefer steamed, grilled, cooked foods. In general, these cooking methods contain less fat and therefore fewer calories. Foods described on the menu as pan-fried, crispy, or sauced often contain more fat and calories. It means making choices and giving your full attention to the eating process.
• What does your food smell like? Is it a spicy or pungent scent? Is this scent dominant or mild?
• Does it look runny, hard or crumble easily? Does it have a crispy or mouth-watering texture when I take a small bite? Does it soften like dough?
• But how does it taste? Sweet, sour, bitter, salty? Did I feel pleasant and satisfied because I ate this dish?
• Did your thoughts wander to different topics while you were eating? Give yourself some time to realize all this.
4.Make Room for Greens on Your Plate: If your feeling of hunger prompts you to eat fast the first time your plate comes in front of you, starting with a high-volume salad will make you linger in the first minutes when your eating speed is at its highest. provides. Thus, when you switch to the main meal, you can feel much more controlled.
Beware though!
5.Salads Each Time May Not Be Low-calorie: Ordering a salad at the restaurant can be great, but it can also disrupt your diet without realizing it. However, when you only wanted a chicken salad; And we see that plenty of salad dressing, pomegranate syrup, olive oil, avocado, walnuts, olives and corn are added to our salad bowl. Sometimes it even shocks us to see a breaded and fried chicken. All these are more than enough to drive away the innocence in your salad. Generally, salad dressings are calorie bombs. These sauces, which are eaten unaware of the many additives and added sugars in their content, can disrupt both your diet and your health. If possible, add your own dressings to the salad you will consume, and when ordering, be careful to say without sauce. And of course, let's not forget that olives, avocados and walnuts also contain extra calories.
6.Make Sure to Have a Protein-Containing Food on Your Plate: Foods with high protein content help you stay full for a long time. This feature arises from the differences in the digestion processes of foods. For example, fruits and vegetables 15 minutes -1 hour, cereals 2 hours; Proteins such as meat, chicken, fish and cheese have a 4-6 hour digestion period and keep you strong and full during the digestive processes. This situation; This is the scientific answer to why we feel full longer when we eat a salad with salmon than with a salad with grains.
7.Leave Carbohydrate Foods for Last: Carbohydrates are our main source of energy. It helps us to feel full and to catch a normal blood sugar level. On the other hand, it encourages the secretion of the hormone serotonin, which makes us feel better. Although all these are very good, their high intake can also lead to diseases such as elevated blood sugar and insulin resistance. That's why measure is very important. Leave the foods that come with your meal order, such as potatoes, bulgur, rice and bread containing carbohydrates, last in your eating order. Thus, you will reduce the possibility of consuming too many carbohydrates when you are extremely hungry.
Remember. Eating healthy or dieting does not mean breaking away from social life. Dikk Making healthy choices and consuming your meals in the right order is the key to your healthy choices.
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