This question came into us from Shaun in Adelaide. He writes: When I’m at home I eat pretty good. However when I go out and eat at a  restaurant, I end up eating the wrong foods. What should I be eating when I’m out?

Well, great question Shaun. This is one I see and hear a lot. I did a post some time ago - http://www.purposefulfitness.com/2010/09/13/5-tips-for-eating-healthy-at-restaurants/ but I’d like to go into more detail.

The answer really lies within yourself. Unless you’re having a cheat meal (I’ll tell you about those tomorrow) then stick to what your diet should be. I.e. if you’re on a no card program, then guess what, order a lean piece of protein and a salad. Of if you’re eating some carbs, ask the waiter what exactly is in the meal. That way you can make an informed decision.

Here are some tips to help you –

• Order regular portion sizes instead of the jumbo sizes now common all over the world (especially in Australia). Try a starter, an entrée, or share a meal with a friend and order an extra side salad.
• If you’re offered bread prior to the meal being server say NO THANKS. If it stays on the table, unless you’ve got tremendous will power you’ll eat. Admit it now…..how many times have you said I shouldn’t but did anyway?
• Go for meal choices that promote a healthier cooking way such as grilled, steamed or poached. On the other side, avoid baked & deep fried cooking.
• Look for meal choices whereby there are plenty of salad and / or vegetables. Go for salads and vegetables over chips or French fries all-day, any-day.
• Limit your alcohol intake. If you’ve got a load of weight to lose, then don’t drink at all. Drink water – it’s healthier and much cheaper!

So what does that leave us with? Here are some healthy meal choices I recommend –

• Clear based broth-based soups like Chinese won ton or hot and sour soup, consumée or minestrone.
• Steamed or grilled vegetables.
• Salads with vegetables and dressing on the side. Go for a light olive oil and vinaigrette as apposed to a heavy creamy salad dressing.
• Raw vegetables with a small amount of low-calorie dip.
• Lean Meats that are grilled, broiled, roasted without added fat. Choose seafood that is steamed and lightly seasoned.
• A reasonable portion of steak  – 200g – 250g.; other lean meat cuts with stir-fried with vegetables. Look out for over-the-top sauces that can add unwanted calories.
• Sandwiches on whole wheat, pita, multigrain breads; with low-fat meats and cheeses; mustard, relish, ketchup, or low-fat mayonnaise. Add some lovely fresh salads.
• Fresh fruit is always a great end to a meal.

This brings us to very interesting question – what is the best choice of restaurant for healthy eating. Think of the most popular choices – Indian, Chinese, Japanese, Italian, Greek, Mexican, French. The list goes on. Well, truth be told, most restaurants have some sort of food that won’t be ideal for you. My recommendation is choose a menu that gives you choices of the above-mentioned key points. If you don’t see something on the menu – ask. I’m sure they’ll be happy to oblige is possible.

By the way, if you have a question that we can help you with, please use the “Contact Us” section or email info@purposefulfitness.com

Tim

 

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