Unfortunately, the prevalence of obesity is increasing rapidly. The increasing weight epidemic brings with it many diseases. Eating out frequently is one of the important causes of obesity. Let's take a look at the tips for eating out and staying healthy.
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First of all, start by choosing the right restaurant. Many restaurants include healthier, lower-fat menu alternatives in their menus and indicate how much energy (calories) they contain. The amount of energy the food contains can guide you when making your choice.
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When ordering, do not hesitate to ask questions about the menu. If it is a dish you are unfamiliar with, find out how it is prepared (for example, is it fried?), how much fat it contains, and the portion size.
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The bread that comes before the meal, olive oil. or do not consume butter. Instead, by choosing a salad from the starter menu, you can consume fewer calories and feel fuller. In this way, you can easily reduce the amount of portions you consume in the main course.
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When ordering the main course, be careful to make a rich choice from different food groups (meat, milk/yoghurt, grains, vegetables and fruits). show. For example, a salad with chicken, cheese or seafood is rich in protein, fiber and vitamins. If you add 1-2 slices of grain bread and choose the right sauce, you will have a very healthy meal.
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Stay away from fried foods when ordering your plate. Prefer grilled, steamed or oven-baked foods. Stay away from foods with lots of sauce, or request the sauce separately and add it in a controlled amount yourself.
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Replace unhealthy foods with healthy ones. For example, ask for baked potatoes instead of fries or ask them to add a salad instead of fries. Instead of mayonnaise or creamy sauces, use tomato or vegetable sauces or spices.
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If you are going to buy a sandwich, choose the one made with whole grain bread. Make sure no butter or mayonnaise is used in the sandwich. You can have a sandwich prepared with low-fat cheese, chicken, turkey or boiled egg, and enrich it with plenty of greens. If you must If you want to use sauce, you can choose low-fat sauces or mustard.
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If you are going to consume pasta for the meal, you can choose whole wheat pasta and choose tomato or vegetable sauces instead of creamy sauces.
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If you are going to spend the meal with only one soup, you can choose the ones with vegetables, and add at least a salad and 1-2 slices of whole grain bread.
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When choosing a drink, Try to choose water, ayran or sugar-free drinks.
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If the portions of the restaurant you are in are very large, you do not have to finish your meal.
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You can take the rest home or order a portion and share it with a friend.
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Instead of the main course, you can choose from the starters or the salad menu, which is both delicious and will keep you full.
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Be sure to finish your main course before ordering dessert. If you feel full after your meal, refrain from ordering dessert. Instead of chocolate, cream and sherbet desserts, try to make choices such as fruit salad and fruit yoghurt.
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Eat slowly, chewing your food thoroughly. It will take about 20 minutes for you to feel full. Eating slowly also relaxes your digestive system. Stop eating when you feel full.
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If you are eating out with your children, you can choose restaurants that have healthy children's menus and serve small portions. Menus prepared for children should contain sufficient and balanced amounts of nutrients that are important for growth and development.
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When choosing food for your child, first choose 2-3 menus and leave the final choice to him. Ask for the food separately and the sauce separately. Replace fries with healthy foods like carrot slices or apple slices. Choose milk or ayran as a drink, and fruit, fruit yoghurt or milk desserts as dessert.
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Even though you know all the tricks, if you couldn't plan the meal as you wanted, don't worry, you can make up for it in other meals. . You should do this not by starving or skipping meals, but by reducing the amount of subsequent meals.
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Studies show that you should consume more fruits and vegetables. It shows that exercise helps maintain body weight. For a healthy diet, it is recommended to consume 5 portions of vegetables and fruits daily. Therefore, when choosing food at home or outside, you should take these recommendations into consideration and remember that healthy nutrition recommendations are valid in all cases. We can eat healthy outside the home by making the right choices and controlling portions.
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