Is there any way to eat out and still be healthy?
Eating out: does it really fit in when you’re working towards a health goal? Yes, it certainly can. And, it probably should be included in your health journey. Because, avoiding eating out is not sustainable for most of us and might just take the joy, connection, friendships, family time and successful first Tinder dates out of life. The terrific news is that a few simple swaps and tweaks can be added to your toolbox. Here are five ways to strike a balance between your health goal and the pleasure of eating out.
1. Choose grilled, STEAMED and BAKED
Whether it’s chicken, barramundi, broccolini or more, go for grilling, steaming and baking over frying for a healthier menu choice. Higher fat cooking methods can leave you feeling heavy, overly full and tend to use oils and fats that aren’t the greatest for heart health.
2. Add vegetables
This includes cooked vegetables, raw salads and all the gut-friendly fibre they’re packed with. Fibre is a hero for feeling full and satisfied, keeping cholesterol levels in check, a healthy gut and more. Have a peak at the entrees and sides menu for vegetable options and look for vegetable based mains like stir-fries and poke bowls.
3. Go for tomato-based
Like grilled over frying, tomato-based over cream-based helps inject flavour whilst reducing the overly full and heavy feeling after a higher fat meal. This tip applies well with curries, pastas, pizzas, soups and sauces. Think napolitana over carbonara pasta, chana masala over korma curry or fresh salsa over sour cream.
4. Try a non-alcoholic lower sugar drink
Alcohol is often linked with a good time and a drink or two can certainly be part of a healthy lifestyle. But the line between moderation and “taking it too far” is fine. Ordering sparkling water or a no-sugar soft drink instead is a swap with big impact on improving your health.
5. Or, just enjoy your favourite food and move on
There’s something to be said about simply allowing yourself to enjoy food for pleasure. Avoiding a restrictive mindset (also known as The Food Police) keeps you sane and stops you from entering a cycle of restricting and overeating. This is especially true for those with a rocky relationship with food. As a bonus, sprinkle in a few mindful eating techniques to help you reap all the pleasure from food you are pining for.
Turns out, you don’t need to let your love for food and eating out hold you back. Start with these tips, but don’t forget to tweak things for your unique lifestyle and goals. Everyone’s eating out formula is different and considering what’s realistic with your social life and work commitments, overall eating pattern across the week, relationship with food and health conditions that need a little more detailed planning (Coeliacs, we’re thinking of you) is key.
Need support with navigating eating out? Book an appointment with one of our Dietitians today.
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