
Eating out or ordering takeaways is part of life, and you don’t have to give it up to stay healthy. With a few mindful choices, you can enjoy your meals without compromising your health or weight loss goals.
Here’s a quick guide to help you make healthier decisions when dining out or ordering in.
Check the Menu Ahead of Time
• Most restaurants and takeaways post their menus online. Take a few minutes to browse the options before you go.
• Look for grilled, steamed, roasted, or baked items instead of fried or breaded dishes.
• Aim for meals that feature lean proteins (such as chicken, fish, or legumes) and plenty of vegetables.
Portion Control
• Restaurant portions are often larger than what you would normally eat at home. Consider sharing a meal with a friend or packing up half to take away for later.
• If ordering a takeaway, you can save part of the meal for another day. Alternatively, order smaller portions, such as starters or sides, to avoid overeating.
Focus on Lean Proteins
• Protein helps you feel full and satisfied, and it’s essential for muscle maintenance. Opt for grilled chicken, fish, tofu, or legumes.
• Avoid fried meats or those served with heavy, creamy sauces. Instead, ask for sauces on the side so you can control how much you use.
Prioritise Vegetables
• Fill at least half your plate with vegetables. They’re rich in fibre, vitamins, and minerals and help you feel fuller for longer.
• Choose steamed, grilled, or roasted vegetables. Avoid those drenched in butter, cream, or cheese.
• Add a side salad, but be mindful of high-calorie dressings. Ask for dressing on the side, and choose olive oil and vinegar when possible.
Choose Whole Grains
• If you’re ordering a dish with rice, pasta, or bread, ask if whole grain or brown rice options are available. Whole grains are higher in fibre and more nutritious than refined versions.
• Opt for wholemeal bread for sandwiches or ask for lettuce wraps as a low-carb alternative.
Limit Sugary Drinks
• Sugary drinks like sodas, sweetened teas, or milkshakes add extra calories and sugar without making you feel full. Opt for water, sparkling water, or herbal teas instead.
• If you want something with flavour, ask for water with lemon, lime, or a splash of juice. You can also order unsweetened iced tea.
Watch Out for Hidden Sugars and Fats
• Many sauces, dressings, and condiments are loaded with added sugars and unhealthy fats. Ask for them on the side, and use sparingly.
• Choose tomato-based sauces over creamy ones for pasta or curries, and opt for mustard or salsa instead of mayo or ketchup on burgers and sandwiches.
Mind Your Sides
• Skip the chips, fries, or garlic bread and choose healthier sides like salads, steamed veggies, or a baked sweet potato.
• Many restaurants allow substitutions, so don’t hesitate to ask for a side swap to make your meal more balanced.
Be Smart with Starters and Appetisers
• Appetisers are often deep-fried or heavily breaded. Look for lighter options like vegetable-based soups (without cream), grilled prawns, or salads (with dressing on the side).
• Consider skipping the starter altogether, especially if you’re ordering a large main course.
Eat Mindfully
• Take your time to savour each bite. Eating slowly can help you recognise when you’re full and prevent overeating.
• Listen to your body’s hunger and fullness cues. It’s okay to leave food on your plate or take it home for later.
Beware of “Healthy” Marketing
• Be cautious of menu items labelled as “low-fat,” “light,” or “healthy.” These items can still be high in sugar, sodium, or unhealthy ingredients. Always look at the ingredients and how the dish is prepared.
Make Healthier Takeaway Choices
• Asian: Opt for stir-fried or steamed dishes with lean protein and vegetables. Avoid fried items like spring rolls and tempura. Choose brown rice or noodles made from whole grains.
• Indian: Look for tandoori or grilled meats and tomato-based curries. Avoid creamy dishes like korma or tikka masala. Order chapati instead of naan, and skip the fried samosas.
• Italian: Choose tomato-based sauces like marinara instead of creamy Alfredo or carbonara. Opt for a side salad instead of garlic bread and request whole-wheat pasta if available.
• Mexican: Go for grilled meats, beans, and vegetables. Choose soft corn tortillas instead of fried options. Avoid sour cream and cheese-heavy dishes. Load up on salsa, guacamole, and extra veggies.
Dessert Choices
• If you’re craving dessert, share it with the table. Opt for fruit-based desserts, sorbet, or a small portion of dark chocolate.
• You can also ask if the restaurant offers smaller portions or a fruit salad option to satisfy your sweet tooth in a healthier way.
Stay Hydrated
• Sometimes, we mistake thirst for hunger. Drink plenty of water before and during your meal to avoid overeating.
• Alcohol can also add unnecessary calories. If you want to drink, limit it to one glass and avoid sugary mixers or cocktails.
Enjoying a meal out or ordering a takeaway can be enjoyed as part of a healthy diet. When in doubt, try to choose fresh, whole foods, and focus on balance, portion control, and moderation.
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