20 TIPS TO EAT HEALTHY WHEN EAT OUT
Many studies have shown that eating out leads to overeating and poor food choices.
This article will list 20 smart tips to help you eat healthy when eating out.
These tips will help you both satisfy your craving for food and stay healthy at the same time.
1. READ THE MENU FIRST
If you are not familiar with the menu, read it before going to the restaurant.
In fact, you're more likely to make unhealthy choices when you're hungry because of the images or scents of food.
Choosing your food before you arrive will make it easier to avoid hasty decisions that you may regret later.
2. HEALTHY SMALL BEFORE GOING TO THE RESTAURANT
If you get hungry when you go to a restaurant, you may end up eating more than you normally would. And one way to prevent this is to eat a healthy snack before you get there.
A low-calorie, high-protein snack like yogurt can make you feel fuller and help prevent overeating.
3. DRINK WATER BEFORE AND DURING MEALS
Water is a great choice to drink before and during meals, especially if you should drink water instead of sugary drinks.
Replacing sugary drinks with water can help reduce calorie and sugar intake.
One study found that dieters who drank 500 ml of water half an hour before a meal ate fewer calories and lost 44% more weight than those who didn't.
4. CHECK HOW TO COOK AND PREPARE FOOD
The way food is cooked can have a significant impact on the calories it contains.
Choose steamed, grilled, roasted or braised dishes because these cooking methods contain less fat and therefore fewer calories.
Foods that are described on the menu as fried, fried, crispy or pan-fried will usually contain more fat and more calories.
5. TRY EAT CONCEPTIVELY
Mindful eating means making conscious choices about what you consume and focusing entirely on the eating process.
Take time to enjoy the aromas and flavors of the meal, as well as the thoughts and feelings that arise while you eat.
Mindful eating will lead to healthier food choices in restaurants.
It can also help improve your self-control and prevent you from overeating.
6. HAVE YOUR OWN CHOICE
In social situations, people subconsciously tend to imitate each other, and eating out is no exception.
People's menu choices and eating behavior can be heavily influenced by the choices of others at the table.
If you're dining with a group that is likely ordering something that doesn't fit into your healthy eating plan, be sure to order ahead.
7. SEND TWO APPETIZERS INSTEAD OF ONE MAIN
Studies show that people are more likely to overeat when they are served larger portions.
If you go to a restaurant where you know that a main dish has a lot of volume, try ordering two appetizers instead of that one main course.
This can help keep you full without consuming too many calories.
8. EAT SLOWLY AND CHOOSE CAREFULLY
Chewing food thoroughly and eating more slowly can help you eat less. It can also make you feel full faster.
When you are eating, try to count the minimum number of chews in each meal to prevent yourself from eating too quickly.
Putting your instrument down between pieces is also a good way to slow down and give your satiety signal some time to trigger.
9. DRINK A COFFEE INSTEAD OF DESCRIPTION
Skip the dessert and order a coffee instead.
Along with seriously cutting back on calories and added sugars, you'll also get some great health benefits from coffee.
10. AVOID FEMALE CELEBRATES
When you go to buffet restaurants, eating the right amount can be a difficult thing to do.
So a small tip to limit your food intake is to use a smaller plate.
Another effective trick is to use a normal-sized plate and fill half the plate with salad or vegetables.
11. EAT MORE VEGETABLES
Vegetables are great because they are very low in calories but packed with fiber and healthy nutrients.
For example, broccoli and spinach are very low in calories but rich in fiber, vitamin C, and all sorts of beneficial plant compounds.
Increasing vegetable intake will also reduce the risk of many diseases including cancer, obesity and depression.
When you order, ask the waiter to exchange part of your meal, such as fries or potatoes, for more vegetables or salad.
12. LIMITATIONS OF USE WITH US SHOCKET
Sauces can add a lot of fat and calories to a dish, so minimize them as much as possible.
For example, two tablespoons of salad dressing will add 140 calories and 16 grams of fat to your meal.
13. DON'T EAT CAKE WITH US
If you go to a restaurant hungry, it's easy to overeat the snacks offered to you before the meal.
Therefore, please send it back to the waiter if they serve those side dishes
14. SEND A SOUP OR SALAD TO START A MEAL
Eating soup or salad before the main course can prevent you from overeating.
Studies looking at the effects of eating soup before meals have shown that it can reduce total calorie intake by 20%.
The type of soup doesn't make a difference, so any soup of the day can be a really healthy choice.
15. SHARE WITH OTHERS
One study of people who successfully lost weight and kept it off found that they often shared food or ordered half a portion when eating out.
It's a simple way to cut calories and avoid overeating.
If you don't have anyone to share, you can ask the waiter to pack half of the meal to take home.
16. AVOID SUGAR DRINK
Many of us have too much sugar in our diets and that's not healthy at all.
One source of sugar that we really don't need is sugary drinks.
Drinking sugary drinks is associated with an increased risk of obesity and type 2 diabetes.
If you want a healthier beverage option when you eat out, choose plain water or unsweetened tea.
17. DO NOT DRINK TOO MUCH ALCOHO WHILE EATING
Drinking alcohol can add a significant amount of calories to your meals.
The number of calories in alcoholic beverages varies depending on the strength of the alcohol and the size of the drink.
For example, a large glass of red wine, about 1 cup (250 ml) and 13% alcohol by volume, can add about 280 calories to your meal. That's like a Snickers chocolate bar.
If you want to enjoy a drink, you can cut excess calories by ordering smaller glasses, such as a small glass of wine.
If you're making mixed drinks with spirits like gin, vodka, or whiskey, try mixing spirits with diet drinks instead of sugary drinks or fruit juices.
18. USE KETCHUP INSTEAD OF CREAM SAUCES
Choose sauces made with tomatoes or vegetables instead of cream or cheese to help cut calories and fat in your meals.
19. WARNING WITH HEALTH STATEMENTS
Added sugars and fats may be hidden in these foods to make them tastier.
Even so-called "sugar-free" cakes and candies can still contain added "natural" sugars. These are still added sugars - they're not table sugar or the high-fructose corn syrup commonly used in cakes and candies.
For example, agave nectar is often found in dishes that say "healthy," but it's not.
To be sure, read the menu description carefully. Extra sugar can be hidden in many places.
20. THINK ABOUT YOUR ENTIRE DIET
There will be times when you want to eat your favorite foods to your heart's content without worrying about whether it's healthy or not.
Flexibility in diet and food choices has been linked to better weight control and overall health.
That's why it's helpful to think about creating a meal that fits your diet in general.
If you've always followed healthy meal patterns, go ahead and stick to it.
