Nowadays Indians tend to eat out about 3 times per week, spending a third of their food budget away from home. Eating out provides a chance to celebrate or socialize, experience new foods or just an excuse to avoid cooking. However for many, fast foods and restaurants can be an obstacle to maintaining a healthy weight. Dining out poses many challenges to a healthy lifestyle:
Portion sizes are often larger!!!!!!!!!!
Food may be prepared with added fat or sugar!!!!!!!!!
The meal may not offer 3 out of the 4 food groups to balance the meal.
For instance, a fast food meal is usually devoid of vegetables and fruit. If you eat out on special occasions, eat what you want and enjoy the meal. However, if eating out is a more regular occurrence, it is important to choose wisely. It isn’t impossible to maintain a healthy weight and eat out but it will require some thought and planning. Choose Restaurants Wisely Don’t wait until you are starving to find a place to eat, this will lead to an impulse decision and most likely an unhealthy one. Plan ahead and give yourself some time to choose. Look for a place that offers menus with nutrition information. If you are stuck with fast food, walk away from the pizza place or hot dog stand and look for places that offer fruit, yogurt, soup and sandwiches.
Most fast food places now offer healthy options like salads and yogurt. Select from the Menu Carefully Ask the waiter how a dish you are interested in ordering is prepared. See if you can request healthy substitutions (baked instead of fried, olive oil instead of butter or just no butter). Start your meal by ordering for a soup(thin usually clear), and a green salad. Starters in tandoor, barbequed steamed or roasted form to be welcomed. Go for more of raw salads, raithas, dal preparations instead of heavy gravies. If gravy is an option go in for a green based gravy like palak paneer or mushroom palak , or palak chicken/pudina chicken etc.
Avoid alcohol as far as possible. However if inevitable enjoy it in moderation (probably just one peg). Alcohol has almost as many calories per gram as fat does and contains no nutrients. For dessert, green tea or decaffeinated coffee. If you just can’t resist dessert, order something with fruit and split it with a dining partner. Eat slowly and enjoy your meal!!!!!!!! Remember there is no need to clean your plate. If u feel full don’t overburden your stomach. Parcel the remaining food and either have afterwards or offer it to pets at home. Don’t make your stomach a dustbin.
For instance, a fast food meal is usually devoid of vegetables and fruit. If you eat out on special occasions, eat what you want and enjoy the meal. However, if eating out is a more regular occurrence, it is important to choose wisely. It isn’t impossible to maintain a healthy weight and eat out but it will require some thought and planning. Choose Restaurants Wisely Don’t wait until you are starving to find a place to eat, this will lead to an impulse decision and most likely an unhealthy one. Plan ahead and give yourself some time to choose. Look for a place that offers menus with nutrition information. If you are stuck with fast food, walk away from the pizza place or hot dog stand and look for places that offer fruit, yogurt, soup and sandwiches.
Most fast food places now offer healthy options like salads and yogurt. Select from the Menu Carefully Ask the waiter how a dish you are interested in ordering is prepared. See if you can request healthy substitutions (baked instead of fried, olive oil instead of butter or just no butter). Start your meal by ordering for a soup(thin usually clear), and a green salad. Starters in tandoor, barbequed steamed or roasted form to be welcomed. Go for more of raw salads, raithas, dal preparations instead of heavy gravies. If gravy is an option go in for a green based gravy like palak paneer or mushroom palak , or palak chicken/pudina chicken etc.
Avoid alcohol as far as possible. However if inevitable enjoy it in moderation (probably just one peg). Alcohol has almost as many calories per gram as fat does and contains no nutrients. For dessert, green tea or decaffeinated coffee. If you just can’t resist dessert, order something with fruit and split it with a dining partner. Eat slowly and enjoy your meal!!!!!!!! Remember there is no need to clean your plate. If u feel full don’t overburden your stomach. Parcel the remaining food and either have afterwards or offer it to pets at home. Don’t make your stomach a dustbin.
No comments:
Post a Comment