Healthy choices for eating out
If you are getting set for a few days off next week, or are just taking things easy as the rest of the world slows down for the half-term break, you might be treating yourself to lunch or dinner in your favourite eatery.
For most of us, eating out with friends and family is fun, and it certainly doesn’t have to mean that you are having a ‘cheat day’, or that you are ‘off the diet’.
For others, eating out is something you might have to do for work, whether you like it or not! Being a little more choosy about what you eat off the menu can mean that you can still eat out without it scuppering your best-intentioned attempts at healthy eating.
Healthy eating should be a way of life, not a quick fix. We don’t have to feel guilty if we are not sticking to a strict regime. The more flexible you can be with your diet, the better.
Once you start to make changes to your diet and eat better, you will notice that you are more drawn to food that makes you feel good. It’s not a matter of calorie counting, more a matter of well-being.
If you want to enjoy eating out without knocking your healthy eating off kilter, there are some little tricks that might help you to make balance your nutrition.
Do you read the menu before you go? If you are easily distracted, or find it hard to choose under pressure, it can be a good idea of what to expect before you go. Most places have their menu online now, so check it out so you have any idea of what you’d like to eat.
Don’t go hangry! Don’t skip food all day and save your calories/points/syns for dinner. Do that and you are more likely to make a less than healthy choice.
Choose your protein first. Protein helps to maintain a better blood sugar and insulin balance, so choose this first. Meat, fish, chicken, halloumi, feta, pulses…
…then add an extra vegetable. Given the option, choose a soup or salad to start with. Add a side of seasonal vegetables or salad if available and see if there are any tasty sounding dishes that get you an extra hit of veggies.
Don’t double carb! Most eateries in NI love to overload the carbs. Overdo it and you will leave the table feeling heavy and bloated. It is better to have more protein and veg on your plate and just enough carbohydrate to enjoy. It is unlikely that you will get a wholefood, low GI carbohydrate like brown rice or quinoa, so make the choice when faced with white rice and nann, dough balls and pizza, lasagne and chips!
Can you make it low GI. Is there an option to choose a higher fibre carbohydrate? A wholemeal wrap with soup at lunchtime, quinoa super salad or wholemeal bread instead of white.
Generally speaking, a starter and main course will be a better choice than having a main course and dessert.
Taste it before you salt it. Salt will be added in the cooking process – and probably more than you would add at home, so taste it before you reach for the salt cellar.
Ask for sauce on the side. Sauces can be heavy on the cream, salt and sugar, so ask for it to be served separately, so you can control how much you add.
Skip the sugary drinks - have water, sparkling water instead.
Eating out is a treat, so enjoy it!