Ask white bread in the bread basket to be switched to whole grain bread.
Or ask to substitute bread with salad or soup.
This way you get more fiber, iron, vitamins and minerals.
Pay attention to big portion size:
Share meal with someone.
Ask for take home containers as food arrives instead of in the end.
This will prevent overeating.
Watch out for health claims. Look for restaurants having healthier options:
Gluten free, paleo, sugar free does not necessarily mean healthy.
Dish may have more sodium or fats to enhance taste.
Ask the server if you have doubts.
Order two appetizers instead of one main dish: This may fill you up without going overboard with calories.
And you will get to eat two dishes
Choose tomato based sauces over creamy ones: This will reduce calories and fats from food.
13. Ask to give sauces and dressings on the side: They can add extra fats and calories.
References
Ask to give sauces and dressings on the side: They can add extra fats and calories.
Ask for smart substitutes for sides:
Avoid white rice, pasta, noodles, chips or fries.
Instead, ask for whole grain options like brown rice, lentils, soups, quinoa, stir-fry vegetables, salads, beans etc.
Avoid ordering sugary deserts:
Order unsweetened tea or coffee, iced tea, fresh fruits,
fresh fruit juice with no added sugar etc.
Eat slow, eat mindfully:
Chew each bite well.
Savor aromas and flavors.
This way you will enjoy food more and this will prevent overeating.
Think about your overall diet goals:
Let one time eating out pleasure not spoil your diet and health goals.
Treat yourself occasionally by indulging in good for soul food!
10 Tips: Eating Foods Away from Home. (2016, January). Retrieved February 20, 2020, from https://www.choosemyplate.gov/ten-tips-eating-foods-away-home
Eating Healthy When Eating Out, Eat Right. (2013, February 13). Retrieved February 20, 2020, from https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/eating-out.htm
Dining Out Doesn't Mean Ditch Your Diet. (2017, January 10). Retrieved February 20, 2020, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet
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