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How to eat healthy when eating out!

If you really want to eat healthy you’re going to have to make a majority of your meals at home.

But there will be times when you need and/or want to eat out.

Delicious omelette with spinich, onions, tomatoes, olives, cheese and chives. Presented on a white plate.

And the key to eating out is knowing how to make healthy choices.

Here are a few suggestions on how to eat healthy when dining out:

  • Push away the bread.
  • If ordering a burger or sandwich substitute lettuce for the bun or bread.
  • Avoid anything fried as many times fried foods contain trans fats.  Instead “order foods that are steamed, broiled, grilled, stir-fried, or roasted.”(2)
  • “For appetizers, order broth-based soups such as minestrone or gazpacho instead of creamy soups or fried finger foods.”(2)
  • Double or triple the amount of vegetables.  Vegetables are low in calories, full of fiber and should help to fill you up.  Preferrably ask for steamed vegetables.  However, if you do order sautéed vegetables ask the waiter, waitress if you can get them cooked in butter instead of oil.
  • When ordering a salad ask for the dressing on the side or better yet ask for balsamic, or rice vinegar, and lemon.  Vinegar, and lemon tastes surprisingly good.  Just remember if you do use the dressing on the side use half the amount.
  • “When choosing from a salad bar, avoid items like grated cheese, potato salads, cream dressings, bacon bits, and croutons.”(2)  Fill your plate with lettuce, spinach, vegetables, hard boiled eggs, chicken, turkey, seeds, and nuts.

Most of the time you should be able to find something healthy at a restaurant.

Fast food restaurants are a big no-no if you’re trying to eat healthy however there are a few exceptions.

For example,  You can get a healthy meal at Chipotle, and Rubio’s.

At Rubio’s you can get a healthy, chopped salad as long as you omit a few items.  Ditch the chips and salad dressing and get it with:

  • romaine lettuce
  • cabbage
  • instead of cheese ask if they will substitue guacamole
  • salsa
  • wild caught Alaskan Coho Salmon or antibiotic-free, grilled chicken

At Chipotle you can order a delicious, healthy salad.

When ordering a salad get it with:

  • black or pinto beans
  • sautéed vegetables
  • chicken or steak
  • salsa
  • guacamole

These are two, healthy meals that contain a good amount of protein from the chicken, steak, or salmon, a good amount of healthy fats from the guacamole, and a minimal amount of carbs.

If you’re out for breakfast and want to order something healthy an omelette is a great choice.  This is even a good option for lunch.

Eggs are a terrific source of protein.

“They’re such a high-quality source of protein that the World Health Organization uses them as the standard for evaluating protein quality in other foods.  The health benefits of eggs include reducing the risk of heart disease, helping prevent disease, improving eye health, aiding in weight loss, maintaining liver function and brain health, and keeping your skin healthy.”(1)

When ordering an omelette:

  • Ask for it to be cooked in butter and not oil
  • Ditch the cheese and go for avocado
  • Add as many vegetables as you like
  • As a side opt for sliced tomatoes, or fruit instead of hashbrowns or potatoes.

Hopefully this will give you some ideas on how to make better choices when eating out.

Let me know what you think in the comments below.

Sources:

  1. “The Heart-Healthy, Disease-Preventing Health Benefits of Eggs – Dr. Axe.” Dr Axe. N.p., 02 Feb. 2016. Web. 17 July 2016
  2. “Healthy Food Choices When Eating out — WebMD.” WebMD. WebMD, n.d. Web. 17 July 2016.

 

 

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