Title : How to eat healthy meals in restaurants
link : How to eat healthy meals in restaurants
How to eat healthy meals in restaurants
According to the US Council of healthy food, an average American eats out almost 6 times a week, and almost a third of children in The USA. We eat fast food on any given day. While more Americans may be trying to eat healthier and watch your food intake due to increased rates of obesity, eating meals is a normal part of life for many.
More restaurants are starting to offer healthy food choices, but generally meals in restaurants remain generally higher in fat, calories, sodium and / or sugar homemade meals.
according to an article in 2015 from Reuters Health ( 1 ), a study on food intake of about 18,000 people found participants who visited fast food restaurants they ate about 200 calories more per day compared to people who ate at home.
Surprisingly, people who ate at full-service restaurants also had an intake of about 200 calories more per day than people who ate at home.
If you are trying to eat healthy , you can find a meal at a restaurant that will not ruin your diet.
may be possible to eat healthy meals in restaurants, as long as attention to these important advice is provided.
You can search for keywords in preparation: boiled, grilled, roasted or steamed
how prepared a meal can have a big impact on the quality of calories and fat a meal. Some keywords in the description of the food can give you an idea of how heavy can be a meal.
For example, something that is broiled or grilled should be lighter compared to something that is fried or with a cream sauce.
salad dressings or soups with a cream base are known to be high in calories and saturated fat.
Continue with oil-based dressings and use modestly, and choose the broth and vegetable-based soups on cream-colored options.
roasted or steamed cooking methods also usually means a lighter meal preparation could include a minimum of added fat for cooking.
You should be able to ask the service personnel how a food is prepared. Something like a stir fry can be sound as a healthier option that is heavier on vegetables.
However, the sauces can add a lot of extra sugar, sodium and preservatives. Ask if something is cooked with a sauce and ask for the sauce on the side if possible.
Request a middle portion or snack
One reason restaurant meals are higher in calories compared to home cooking is because portion sizes are generally larger in restaurants .
A simple way to make meals healthier food restaurants is split with someone. This can be a useful option if you want an element of waste.
you could still enjoy a guilty pleasure, but by splitting a meal being cut by the energy obtained from it.
If you are eating alone, ask the server to box half the food ahead of time and only half the portion is met. This can help if you would be tempted to eat all the food.
If you are receiving a meal from a fast-food restaurant, choose to order something smaller, like a snack in a sit down meal, and the pair with some fruit if available or a salad.
If you are asking something like an envelope, save half for another meal. Many restaurants that serve burrito or wrap foods have the option of the envelope as optional.
This can also cut a lot of empty calories a meal.
Another option is to order food in smaller portions, as an appetizer. To order an appetizer which is cooked in the healthiest possible option. If you want more volume to your meal, you could order an appetizer with soup or salad healthy.
Request for a couple of sides instead of a main course could also be a healthier alternative. The food does not have to be a main course; you can be creative with putting different things together.
Do not assume that the salad is always the best solution
The salads are usually a default option for people trying to eat smart in a restaurant. They can be a healthy choice if they offer a variety of vegetables (or fruits), an element of protein and a healthy choice of dressing.
However, The salads can easily be high in calories and can hide hidden ingredients especially in dressings.
If a salad has fried ingredients, a lot of cheese, bacon, croutons and cream sauce, probably not the best option in the menu.
analyzes the options menu grilled, broiled, grilled and offer a variety of vegetables. It can be a choice of salad, but maybe not.
Order substitutions if available
If you find an entry that comes with a side of fries or onion rings, opt out and see if you can get some sauteed vegetables, salad or soup based broth instead.
This can be a simple change to make a lighter meal. If fry a meal, see if you can get is grilled or broiled. If you want a vegetarian meal, see what they can substitute for a starter to make it lighter.
These days, restaurants are more welcoming to people who replace menu items. There are exceptions, but with the increase in food allergies and changing preferences of diners, most restaurants are willing to accommodate substitutions.
Do not enter the food hunger
Have a light meal like an apple, a beaten or yogurt before eating a meal in a restaurant could help make better decisions in the restaurant.
If you enter the restaurant very hungry, you will most likely want something heavy and big part. If you ate something light already, you may feel more empowered to make healthy food choices
Conclusion :. Having a plan
Do your research before eating out. Investigate the menu online. There are also some applications that you can use to help you find the nearest location to your personal healthier food choices.
This can be useful if you are visiting a new location. If a restaurant has more than 20 locations, the FDA requires the establishment to provide information on calories ( 2 ).
Try to make eating out a special occasion rather than the norm. Choose restaurants that offer local, fresh foods that emphasize healthy cooking methods as often as possible.
When dining out, try to choose foods with healthier cooking methods. If you are not sure how something is cooked, ask your server.
Download sauces on the side, and feel free to think outside the box for a meal. Pairing an appetizer with a salad or soup or even combine different side items to make a full meal.
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