Eating out can be a very pleasurable experience but what if you want to limit calories as well. This article has tips that will help you to do this while ordering meals!
- If ordering a 2 course meal then prefer appetizer and a main dish over a main dish and a dessert. This will usually have fewer calories.
- Divide your carbohydrate and fat intake. For example, don’t eat a meal that is high in both carbohydrate and fat. Choose one of the following instead, a High-Carb, Low-Fat (HCLF) or a Low-Carb, High-Fat (LCHF) meal. Below are some examples of each type.
| HIGH CARB, LOW FAT MEALS |
|---|
| Blackened Chicken with Quinoa |
| Squid and Prawn Broth Recipe |
| Fire-Grilled Shrimp Skewer, Garlic Mashed Potatoes and Steamed Broccoli |
| Lean turkey breast served with sweet potato wedges and roast vegetables |
| Cedar-Grilled Lemon Chicken and Thai Shrimp Salad |
| Pepper-Crusted Sirloin & Whole Grains — served with spinach, mushrooms and tomatoes |
| LOW CARB, HIGH FAT MEALS |
|---|
| Cauliflower Mash Topped Lamb Mince Dish |
| Chicken and Mushrooms with a Balsamic Cream Sauce |
| Ham & three cheese omelette served with dressed side salad |
| Smoked salmon and avocado Caesar salad |
| Warm chorizo salad served with crumbled brazil nuts, mozzarella cheese, beetroot and spinach leaves |
| Zucchini, Mushroom and Bacon Frittata |
High carbohydrate and high fat content dishes like Pizzas, chips, deep fried meals, creamy pasta dishes, creamy Indian foods served with rice/naan bread, and so on are all dishes to avoid. If you select pasta dishes then go tomato-based instead!
ADDITIONAL TIPS
- Instead of the carbohydrate choice, request extra veggies or salad.
- Before u leave HOME, check the menu so that you can plan ahead. Choose a restaurant where you can see healthy options.
- Skip the bread basket.
- To help with feelings of fullness, order a jug of water and sip it continually throughout the meal.
- Eat normally throughout the day and maintain a high protein intake so that you are not hungry when you get at the restaurant, as this will increase your chances of choosing a bad option/overeating. Before going to the restaurant, it could be a good idea to eat a high-protein snack such as a whey protein shake. Here’s an example:
| Breakfast: Tomato Toast with Macadamia “Ricotta” |
| Lunch: Quinoa pear salad with spinach, cranberries and pecans |
| Snack: Whey + Water |
| MEAL OUT: HCLF or LCHF Meal |
- Alternatively, opt for an intermittent fasting technique, in which you fast during the day (no breakfast, or even breakfast and lunch), allowing you to eat more calories in the evening! Here’s an example:
| Breakfast: Skip (Water Only) |
| Lunch: Skip (Water Only) |
| Snack: Skip (Water Only) |
| MEAL OUT: Meal of your Choice |
- Stick to low-calorie beverages such as water with sliced lemon, diet lemonade, no-sugar carbonated drinks, and so on. Avoid drinking alcohol because it will raise your calorie intake and weaken your willpower! If you must drink, try to stick to spirits mixed with diet mixers. These will have a lot fewer calories than wine or beer.
- Be savvy – options that are creamed, breaded, sautéed or fried are likely to be higher in calories. Stick to grilled, steamed or baked where possible.
- Beware of salad add-ons – croutons and mayo can send calories in a Caesar salad through the roof!
- Ask for dressings and sauces on the side – that way you can control how much you pour over your dish.
- Check your cut of meat. Breast has fewer Calories than thighs & rump has less than rib eye.
- Eat the amount you would eat at home – just because it’s in front of you, it doesn’t mean you have to eat it.
Sorbet and frozen yogurt are better options than chocolate fudge cake so if you need to satisfy a sweet tooth maybe choose one of these.
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