We dine at various venues at various times with our colleagues at lunchtime, at the airport after traveling, with our family on special occasions, and with friends we miss. We may not be able to find healthy options, such as meals we prepare at home, or maybe we do not want to find them. Here is the most important point, if we can't find healthy options, but if we have good intentions, we can make the options healthy. If there are dishes with lower cholesterol and sodium content, you definitely prefer them. Choosing the right place where you can find these options is up to your experience.
If there is no content on the menu, you should warn the waiter to tell the contents of the meal. In addition, if there are options that you want to be added or removed from the meal, if you insist on your request, many restaurants will provide opportunities. For example; Ask not to add dressing to your salad and ask for it to be brought with it as pomegranate syrup-oil.
You should read the menu well. If the names of the foods on the menu start with expressions such as crispy, creamy, prepared with oily sauce, sizzling, fried, and end with phrases such as accompanied by phyllo or in dough, this means that those foods contain many times more calories. Stay away.
You don't have to choose your meal from the main dishes, you can choose appetizers to reduce portion size. If you order from the main course, you can ask for half of your meal to be served and the remaining half to be packaged.
If you prefer hot starters, choose boiled, steamed, grilled or baked ones instead of fried ones.
Ask for changes that will lower the fat and calorie content of your meal. For example; You can request that you add milk to the sauce of your pasta instead of cream.
Let half of your plate consist of vegetables. There are many options where meat and rice are served together, but ask for vegetables to be included if possible. Drink ¼ of your plate consisting of vegetables, ¼ of meat and ¼ of whole grain products (such as brown rice). If it melts, it's a healthy choice.
Don't order dessert until your meal is completely gone. Maybe you are full and not in a state to eat, check this.
Healthy Options for Breakfast;
Vegetable omelettes or menemen prepared with very little fat and plenty of vegetables,
Brown or white fat-free pancakes,
Cheese with low fat content and Breads with fat-free cheese prepared with these cheeses,
Mini pizzas with plenty of vegetables and very little dough content,
Milk yogurt with reduced fat
Dried fruits (figs, apricots) )
Hard-shells (walnuts, almonds, etc.)
Healthy Options for Lunch and Dinner;
Meat or chicken skewers, grilled, oven, stewed, boiled
Grilled, grilled, baked or shish meatballs
Grilled or steamed fish
Without cream Soups
Cheese, chicken, tuna or plain salads
Steamed or roasted vegetables
Low-fat, juicy home-cooked meals
Pasta with tomato sauce or vegetables
Brown breads
Milk dessert or Parfait with compote, fruit and frozen yogurt
Plain juices
Ayran
Soda
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