I have recently been asked by a few of my clients " How do I combine my new nutritional choices with my social life of dinning and wining? ".I remember on my own weight loss journey , I dreaded eating out because , one I felt like I had no control over my food source , secondly the scrutiny I was subjected by family and friends for opting healthier options or reduced portions and thirdly the temptation !
I soon realised that this was detrimental to my social life ,as spending friday nights at home really did no justice for me on the dating scene! The trend now is fine dining , rich foods , full bodied wines and guilty deserts. More so than ever we are eating most of our meals outside our own kitchens. This means very often we don't know who is making our food or what exactly is going into that salad.
Nonetheless there shouldnt be a fear of the menu or dining out. In life we always have options which I realise now and so the same goes for when you are reading the menu. I am now very much over my fear of eating out and have a stress free meals with some great company!
Here are few tips that will help you stay on track while being able to enjoy a lovely meal with friends and family!
1. Location Location Location
If possible find restaurants and cafes which accommodate to some healthy eating choices. If you have no say in the choice , most menus are available online , have a quick squizz , see what your options are and be creative.
2. Modify , alter and recreate
Many restaurants will take your dietary needs into account! Dont be afraid or hesitate to request anything on the menu to be prepared in a more diet-friently manner ,request items to be made without butter or oil if possible. Even ask for sauces or dressings to be served on the side . It is highly unlikely you will be denied , a happy customer always returns :)
3. Entrees are your best friends
Portion control is a must , the easiest way to do it is by ordering entree size meals. If you re too peckish to be satisfied with a starter , order a side salad. The fiber rich vegies will fill you up. Alternatively order a soup which is filling . Just stay clear of cream based soups, the clearer the better!
Often eating something small like a piece of fruit or drinking a glass of warm water with lemon 30 minutes before a meal will help with portion control.
4. Substitute or abstain
Ask to substitute high fat items such french fries with baked potatoes or grilled , steam veggies. Bread glorious bread , its comes out nice and warm , smother a bit of butter - god it tastes great doesnt it ! Watch out for the bread rolls and bread sticks , they definitely clock up the calories and also probably not so great for your digestion either!
5. The Holy Water
Unfortunately wine , beer , cocktails or even shots count in our calorie intake ! And can also inhibit us from making the right healthy choices! However 1 accompanying glass of wine is often deserved :)
Here are a few easy rules to help your waist but please your palette !
- Opt for steamed, poached, roasted or baked fishes or chicken - Salmon is a great source of Omega 3.
- For sauces stick to wine or thinned stock based sauces. Avoid butter , Bernaise , Mornay or sauces that sound creamy.
- Choose salads with spinach or romaine , the darker the greens the better :)
- Breads - avoid croissants , biscuits , potpies, quiches and pastries. Choose hard rolls whole wheat buns or pita bread.
Salad Bars
- Be careful of potato and pasta salads , bacon bits and marinated vegetables or olives ( drenched in oil)
- Choose dark leafy greens , raw vegetables , lean meats and cottage cheese
- Light salad dressing in small amounts or use avocado or olive oil instead
- Nuts and seeds in moderation are great to add body to the salad
- Baked sweet potatoes are a great alternative to a hot spud!
Chinese
- Small portions of plain white rice
- Avoid fried rice or noodles - rice vermicelli or soba noodles are better than egg noodles
- Many items can be made to order so once again be creative and request for smaller amounts of oil
- Choose items with large portions of vegetables and leafy greens
- Choose steamed fish over fried
Japanese
- Miso soup is great
- Choose Soba noodles over udon
- Brown sushi is a preferred choice
- Sashimi is a fantastic source of protein and very healthy
- Avoid tempura and battered items
Indian
- Go for Tikkas , Tandooris, curries made with masala or tomato paste - avoid creamy sauces
- Opt for Plain rice or chappati rather than Naan ( plain or garlic)
- Pappadums are better starters than samosas and bhajis
- South Indian Idly and Sambar is a very nutritional meal if available
Italian
- Pasta with red sauce is a great choice unless the sauce has high fat meat such as sausage.
- Avoid cream sauces such as Alfredo or butter sauce as well as parmigiana, beef lasagna, cheese sauce or filling, pesto, carbonara, sausage dishes and garlic bread.
- Opt for the fish of day or soup i.e. minestrone
Pizza
- Vegetable pizzas can have half the calories of the “works” type.
- Ask for extra vegetables to replace the meat on pizza.
- You can request 1⁄2 of the cheese as well.
And now my favourite part Desert ! The irony behind this post is I just had a small portion of Cookies n Cream Ice cream while in the comforts of my home . If you know me by now I am not about deprivation ! and a little bite of desert will not set the scales off. This is not your "Get out of eating healthy " pass.. you ve done so well so far so lets not go all out and splurge on the double choc warm fudge brownie !
Some options
- Fruit , especially berries jam packed with anti oxidants are fabulous so long as they are not buried under whipped cream or syrup
- Sorbets or frozen yoghurt are great alternatives to ice cream , but be weary of the sugar content
- Opting for skim /soy latte or cappuccino or even a tea is great if you really can resist.
Sharing is caring , and its always great to order a desert between a a few of you , stops you single handedly demolishing it on your own and means you get a little something delicious to put your sweet tooth to bed!
WebMD - has a simple and succinct slideshow on healthy eating when dining out ! If you get a chance check it out
Remember this is just a general overview , as I always say each body is unique and your dietary needs and requirements will vary . If you'd like more personalised and detailed information about your eating out options
Happy Dining :)
