Eating out and dining with friends and family is an important and enjoyable part of our social framework. We all tend to eat out far more often than we did in the past and what was once a treat is now a regular occurrence. We therefore have to think a little more carefully about what we order if we are to make healthy choices.
Meals eaten out tend to be higher in fat, often the wrong type of fat, and the portions larger than those you would serve at home. It is very easy therefore to find your waistline expanding slowly but surely over time. Business lunches, coffee and a muffin with friends, breakfast on the weekend and a couple of evening meals out constitutes a major part of your weekly food intake.
The solution is not to avoid eating out, but by educating yourself on how to eat healthily when you are out, you can remain in greater control of your nutrient intake and continue to work towards your goals.
Making smart choices when dining out can be quite easy once you know what to look for. You need to be aware of portions, ‘added extras’ that come with meals and how the meal is cooked. In other words, is the meal ‘supersized’, with a basket of hot chips/bread rolls and fried? Or a standard size, with a side of salad and grilled? When eating out (or at home) you want to aim for the following on your plate. Half a plate of vegetables/salad, a serve of protein about the size of your palm with a small scoop/slice/serve of low GI carbohydrates and a dash of healthy fat. Try to avoid meals that are fried and go for meals that are grilled or baked. Opt for sauces and dressings on the side, that way you can drizzle (not drown) your own.
What does this look like as a meal?
• Grilled steak with half a plate of salad and a small roasted potato
• An Asian stir fry packed with vegetables and a little beef/tofu/chicken/seafood with a small scoop of rice
• Two slices of thin crust pizza (avoid meat lovers and go for one with lean protein and vege) with a generous side of salad
• A Japanese sashimi plate with edamame beans, seaweed salad and a small scoop rice
• A grilled piece of fish with a large salad and a cob of corn
• A large lentil vegetable soup with a slice of crusty sourdough
• A wholegrain lunch wrap packed with salad vegetables, lean turkey/ham/salmon/egg and a little avocado
• Oysters with a large salad and a slice of sourdough
• The grilled ‘fish of the day’ with Asian greens and a scoop of rice
• A grilled salmon steak with a side of quinoa and a Greek style salad
• A chicken breast served with oven roasted vegetables and steamed greens
• An antipasto plate with oven roasted and grilled vegetables, sourdough, hummus and fresh seafood
• Tandoori chicken breast with salad and a small scoop of rice with yoghurt
• Falafel with a large salad, pita and tabouli
• A tomato and veggie based pasta (not creamy) with lean meat/kidney beans and a leafy salad
Order a large bottle of sparkling water, eat slowly and enjoy the company you are in. If you really want dessert, share it with your dinner partner. Eat it slowly and savour it.
Eating out can actually be a positive step in improving your nutrition. By choosing wisely you can increase your intake of vegetables, increase the variety of foods in your diet by ordering foods that you may never make at home.
The trick is to order what you want and don’t be scared to ask how dishes are prepared. Most restaurants today are more than happy to accommodate you. You don’t need to be awkward and very simple changes can make a big difference.
Until next time… Eat well, be well.
Lisa Donaldson APD
www.FEEDinc.net
4 Kennedy St, Kingston
