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18 smart tips to eat healthier in a restaurant

BingMag.com 18 <b>smart</b> <b>tips</b> to <b>eat</b> <b>healthier</b> in a restaurant

Eating out is very popular. Unfortunately, research has shown that eating out is associated with overeating and choosing unhealthy foods. However, if you enjoy going to a restaurant, do not worry. True, this can be bypassed-but not unless you're a techie who knows what he's eating. It helps you not to neglect your healthy diet while eating in a restaurant and to stick to your goals to stay healthy without having to give up your social life.

1. Read the restaurant menu before you go

If you are unfamiliar with the restaurant menu, read it before you go. Fortunately, most restaurants today make their menu available to everyone online, which can make the choice easier for you.

When you are hungry or distracted, there is a good chance that food choices Be unhealthy. The appearance and smell of food, especially if you are hungry, can make it harder to stick to a specific diet. Choosing food before going to a restaurant will prevent you from making decisions that you may later regret.

eat a healthy snack

If you are hungry when you enter a restaurant, you may overeat. One way to prevent this is to eat a healthy snack before arriving at the restaurant. A low-calorie, high-protein snack like yogurt can increase the feeling of satiety and help prevent overeating.

Drink water before and during meals

Water is the best drink you can drink before or with food. If water replaces sugary drinks with sugar, it can have the most positive effect on reducing calorie intake and added sugar. According to research, people who are on a diet and drink 500 ml of water half an hour before a meal, receive fewer calories and lose 44% more weight.

4. Examine how food is cooked and prepared

BingMag.com 18 <b>smart</b> <b>tips</b> to <b>eat</b> <b>healthier</b> in a restaurant

How food is cooked can have a big impact on the amount of calories in it Have. Look for food that is steamed, grilled or boiled. In general, foods cooked in these ways are low in fat and therefore low in calories.

Avoid fried foods or foods made with butter, cream and cheese. Because high consumption of them raises blood cholesterol. In some restaurants, food is cooked to order and you can order your food with less oil, no butter or no salt.

5. Try to eat consciously

Eating consciously means carefully choosing what you want to eat and consuming it with complete attention and without distraction. Take the time to enjoy the aroma and taste of the food and to understand the thoughts and feelings that come with eating. Eating consciously is associated with healthy restaurant food choices and helps prevent overeating.

Order your food before others

Choosing people around you can influence your decision without you realizing it. When you are in a group, you subconsciously tend to imitate others, and eating out is no exception. The choice of food type can be greatly influenced by the choice of other people present at the table. If you are eating with a group of people who may choose something that does not fit into your healthy eating plan, order your food beforehand.

Order two appetizers instead of the main meal

Studies show that overeating increases the risk of overeating. If you go to a restaurant where you know the food is very bulky, try ordering two appetizers instead of the main course. This will help you to get enough calories without overeating.

8. eat slowly and chew it thoroughly

BingMag.com 18 <b>smart</b> <b>tips</b> to <b>eat</b> <b>healthier</b> in a restaurant

Chewing food thoroughly and eating slowly will help you eat less and get full faster. When you are eating, try to count the minimum number of times you chew each bite to slow down your eating. Also, instead of holding a spoon and fork constantly, place them between the bites you eat to slow down.

9. eat a cup of coffee instead of dessert

It is better to skip the dessert and order a coffee instead. Replacing dessert with coffee not only reduces calories and sugar intake, but can also have many health benefits.

Avoid going to self-service restaurants

Most people can not estimate the amount of food they eat. When faced with an unlimited supply of food, You can hardly control the amount of food you eat. If you have to go to a self-service restaurant, using a smaller plate may help reduce the amount of food you eat. Another trick is to use a regular sized plate, but fill half of it with salad or vegetables.

Have a Healthy Food Alternative

Most people do not eat enough vegetables, while vegetables are great because they are very low in calories and high in fiber and nutrients. Broccoli and spinach, for example, are low in calories, but rich in fiber, vitamin C, and other plant-based compounds. Increasing your intake of vegetables is associated with a reduced risk of many diseases, including cancer, obesity and depression. Replace with vegetables or salads. This way you can increase your consumption of vegetables and reduce your calorie intake. Likewise, when you go to the coffee shop, order your coffee with low-fat milk instead of cream. If the waiter tells you that there is no substitute, try the following:

  • Ask the waiter not to put French fries on your plate.
  • Peel the fried chicken skin Set aside butter.
  • Drink tea instead of creamy coffee.

12. Order fish

BingMag.com 18 <b>smart</b> <b>tips</b> to <b>eat</b> <b>healthier</b> in a restaurant

Fish is one of the healthiest foods you can order in a restaurant. Ordering seafood such as salmon increases the intake of omega-3 fatty acids. Omega-3 is a type of unsaturated fat that helps reduce the risk of heart disease.

Order the sauce with the salad

Sauces can add a lot of fat and calories to a meal. Therefore, it is better to serve it instead of pouring sauce on food or salad. This will make it easier for you to control the amount of sauce you eat.

Order Soup or Salad to Begin

Eating soup or salad before a meal will prevent overeating. Studies on the effects of eating soup before a meal have shown that soup can reduce your total calorie intake by up to 20%. The type of soup does not matter, any type of soup can be a good choice.

15. Avoid sugary drinks

Many of us consume a lot of sugar during the day, which can be harmful to our health. One food source of sugar that our bodies do not really need is sugary drinks, which are strongly associated with an increased risk of obesity and type 2 diabetes. If you want to choose a healthy drink in the restaurant, use water.

16. Switch to tomato sauce instead of high-fat sauces

Using tomato sauce instead of high-fat sauces reduces your calorie and fat intake and increases the amount of vegetables you eat.

17. Share your food with someone else

BingMag.com 18 <b>smart</b> <b>tips</b> to <b>eat</b> <b>healthier</b> in a restaurant

If you want to get fewer calories or control your blood sugar Do not eat whole foods alone. A study of people who had successfully lost weight found that they often shared their food in a restaurant or ordered half a serving or half a plate of food. This is a simple solution to reduce your calorie intake and prevent overeating. If you do not have someone to share your food with, you can take half of the food home with you.

18. Think about your whole diet

There are times when you like to eat your favorite food and do not worry about it being healthy or unhealthy. Flexibility in diet and food choices is related to the general health of the body and better weight management. If you follow a healthy eating pattern most of the time, do not be strict and sometimes eat to your liking.

Final words

restaurant food should look, taste and smell good. For this reason, large amounts of oil, butter, cream or cheese are often used to make them. This way of cooking means consuming too much fat, salt and calories. So if you always eat in a restaurant, you are exposed to a variety of chronic diseases.

In today's modern life, due to lifestyle changes and lack of time, many people prefer to eat outside the restaurant To eat. Obviously, this phenomenon can not be completely eliminated from your life and always use home-cooked food. You just have to be careful not to overdo it. Following the tips in this article will help you to go to the restaurant from time to time without worry and enjoy eating your favorite food.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Sources: healthline, webmd

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