Ok, so for those who know me personally, know that right now I am intensely focused on weight loss, eating healthy, exercising; all while having an end goal of being one of those super fit people running with their iPod pumping along the River Seine in Paris on my upcoming trip! I have been cooking lots of delicious healthy meals at home, sticking with an intense gym routine, I have the regular doctors check-ups booked, and lots of support from family and friends. What I am struggling with is maintaining some what of a social life, while trying to stick with healthy goals and especially keeping my guard up when dining out. I think this is mainly due to not knowing, what ingredients restaurant dishes contain, what's bad and then the good alternatives, what is a good dish size. All of this confusion some how means that I always end up taking the simple route of picking my 'usual' dishes! "I'll have Satay Seafood please!"
So my week has been filled with researching my exact predicament.
This is what I have found:
Contrary to popular opinion, dining out is not the devil when it comes to diets. I can enjoy an amazing meal, and even a cheap takeaway, and not blow the calorie counter if I know how.
So its definitely time for me to stop cringing at the thought of being asked out to dinner, lunch or even breakfast and get my social life back on track with these simple steps.
- Modify meals to suit me by taking some responsibility for my own healthy eating and speaking up
- Checking the ingredients and preparation method of meals with the waiter.
- Asking the waiter to replace different ingredients with healthier options. For example: vegetables instead of chips, margarine in place of butter, skim milk rather than full cream.
- Requesting sauces or dressings on the side, that way I can control the quantity on my plate.
- Not being swayed by pushy waiters or jibes from my fellow dinners; just order what I want.
- It's all about portions! Think quality not quantity and keep my meal sizes small.
- I need to learn not to skip meals during the day just because I know I'm going out later, it'll only make me overeat.
- Share dishes amongst my friends to keep portions sizes down or order two entrees rather than one starter and a main meal. It should work out to be about the same price!
- Try to make sure we have a booking so we can go straight to our table rather than wait at the bar. Drinking before a meal is a big no-no; it's harder to digest food.
- Resisting the urge to order alcohol or soft drinks with my meal; it'll cut my calories in half!
Whilst these tips are important and aid in limiting portion sizes and calorie intake, the best way of eating healthy is for me to know exactly what I'm putting into my mouth. I need to learn what are the so called 'good' and the 'bad' foods.
The good:
- Balsamic vinegar dressings, salsa, cocktail, soy or tomato sauce, mustard and lemon.
- Foods which are described as steamed, fresh, baked, roasted, poached, lightly sautésed or stir-fried.
- Lean steaks such as tenderloin, club and sirloin. They range from just six to eight grams of fat per serve.
- Seafood; even the fattest fishes have less fat than the leanest meats.
The bad:
- Creamy soups, stick to clear ones instead.
- Fatty steak cuts such as rib eye, porterhouse, ribs and brisket. They can range from 20 to 30 grams of fat per serving.
- Quiches and omelettes if processed with cheese.
- Antipastos.
What's best for breakfast?
- Opt for muesli and cereals over sticky danishes and croissants.
- Ask for eggs poached or boiled.
- Choose brown or wholegrain toast over white.
- Pancakes are better topped with jam, low-fat yoghurt or fruit rather than maple syrup, maybe even try whole wheat pancakes!
- Most muffins are actually high in fat. Look for the low-fat varieties or just skip them altogether.
- English muffins and bagels are good choices, but ask for spreads on the side.
What's the lowdown on lunch?
- Sandwiches on wholegrain or brown bread only have one to two grams of fat compared to 12-20 grams for white bread sandwiches.
- Say no to butter, mayonnaise, gravy and cheese.
- Choose turkey or ham, they only have one to two grams of fat unlike salami or pastrami, which have six to eight.
- In salads skip the croutons and bacon bits and go for tuna or chickpeas instead.
What's the deal with dessert?
- Fruit is your best option. Sorbets and yoghurts are also good.
- If you absolutely can't resist a rich chocolate mudcake, share with a friend so you don't scoff more than your share. And unless it's a very special occasion, say no to the whipped cream.
Clever menu choices:
So, i've made it to my local restaurant and resisted the obligatory glass of wine, but what do I order? Well I'm going to choose what I'll enjoy and keep these mantras in mind…
G = Go for it
B = Better not
An Italian love affair:
B — Garlic bread
G — Minestrone soup
G — Mussels in wine or tomato sauce
G — Pastas with tomato-based sauces
B — Pastas with cream or butter-based sauces
B — Ravioli and lasagne stuffed with meat and cheese
B — Parmesan cheese.
G — Vegetarian pasta dishes
G — Pizzas with thin crusts and vegetable toppings
Chinatown chow-down:
G — Chicken chow mein
G — Steamed rice
B — Fried rice
G — Steamed vegetables and seafood
B — Egg rolls and fried entrees
B — Sweet and sour pork
B — Kung pao chicken
G — Fortune cookies
Hooray for Bollywood:
G — Pappadums
G — Curries with a vegetable or lentil (dhal) base
B — Curries made with coconut milk
G — Shish kebab
G — Beans
G — Tandoori chicken or fish, steamed
Turning Japanese:
G — Fish or vegetable sushi
B — Shrimp or vegetable tempuras
G — Tofu dishes, steamed
G — Rice, Udon and Soba noodles
B — Deep fried pork dishes
Fast food fry-up:
G — Hungry Jacks grilled chicken burgers
G — Subways low-fat subs
G — McDonald's salads
B — Shakes, soft drinks and ice-creams from any of the fast food outlets
B — French fries
B — Burgers with added bacon, sauces, cheese or patties
G — Wraps without dressing
B — Chicken nuggets, fried chicken and onion rings
Aye carumba Mexican:
G — Soft corn tortillas
G — Salsa and beans
B — Potato skins with cheese
B — Nachos
G — Chicken fajitas and enchiladas
B — Sour cream
B — Quesadillas, chimichangas and beef burritos
Most importantly I'm going to ENJOY every mouthful of my meal, whilst remembering not to over indulge!
