Going out to eat with friends and family can be a delightful change of pace from cooking at home. However, navigating large portion sizes and high-calorie restaurant foods can often make it challenging to make healthy choices, hindering your recovery and performance goals. This article will provide you with recommendations to help you meet your athletic goals when you’re on the go!
Order Up!
Making healthy choices becomes much easier when you know what to look for and aren’t afraid to make requests. Most restaurants are more than happy to accommodate your preferences if you ask. So, the next time you’re checking out the menu, keep these tips in mind:
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Cooking Methods
- Choose foods that are steamed, grilled, baked, or broiled.
- Opt for foods cooked in olive, avocado, or sunflower oil rather than butter.
Sauces and Dressings
- Ask for sauces and dressings on the side to control how much is added to your meal.
- Avoid creamy sauces and gravies.
Substitutions
- Opt for whole grains like whole wheat bread, pasta, brown rice, oats, or quinoa instead of refined white grains.
- Substitute avocado for cheese, mustard for mayo, and vinegar-based dressings for creamy dressings.
Beverages
- Say yes to water, unsweetened iced tea, low-fat milk, or 100% fruit juice.
- Steer clear of drinks with added sugar, such as smoothies, sweetened teas, milk-based sweetened coffee drinks, energy drinks, sodas, and juices with added sweeteners.
Sides and Desserts
- Instead of fries, chips, and onion rings, ask for crisp veggies or a side salad.
- Skip cookies, cakes, and ice cream, and satisfy your sweet tooth with fresh fruit instead.
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Pro Tip: Ask for a to-go box when you place your order, and pack up half of your meal as soon as it arrives. Saving leftovers for the next day or as a recovery snack when you’re hungry again.
Take Your Time
Additionally, it takes about 20 minutes for your brain to signal to your stomach that you’re no longer hungry. So, it’s important to eat slowly. Fast eaters tend to overeat, while slow eaters consume less and still feel satisfied. Here’s how you can slow down:
- Avoid doing other activities like watching TV, browsing social media, or driving while eating. This will help you pay attention to what you’re eating.
- Chew your food completely, savor each bite, and put your utensils down between each bite to slow your pace.
- Pay attention to your hunger levels throughout the meal and stop eating when you start to feel full.
Fast Food Restaurants
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No matter where you eat, the food choices you make should fuel your body for performance and recovery. Let’s explore some healthier options and ordering tips for different styles of fast food restaurants.
Mexican
- Order a burrito bowl or grilled fish tacos with corn tortillas.
- Choose corn instead of flour tortillas.
- Skip the chips.
- Add guacamole and beans instead of sour cream and cheese.
- Include fajita veggies.
- Consider ordering a la carte.
Asian
- Try a chicken and veggie bowl.
- Opt for brown rice instead of white rice.
- Add extra veggies to your bowl or order them as a side.
- Request the sauce on the side.
- Choose skinless, non-battered meats such as grilled chicken or fish.
Sandwiches/Bakeries
- Select a turkey sandwich.
- Opt for whole grain bread instead of Italian or cheese bread.
- Choose hummus and avocado instead of mayo or cheese-based spreads.
- Request vinaigrette or house dressing instead of Caesar or ranch.
- Add a side salad, fresh fruit, or vegetable soup instead of chips and a cookie.
Smoothie Shops
- Pick a fruit and veggie smoothie.
- Substitute Greek yogurt or extra fruit for frozen yogurt or sherbet.
- Choose water as the base instead of juice.
- Consider adding a scoop of protein powder for balance and increased satiety.
- Select an appropriate serving size for you.
Frozen Yogurt
- Try a small bowl of yogurt.
- Choose a small or regular serving instead of large.
- Add fresh fruits, nuts, dark chocolate, or shredded coconut instead of cookies and candy.
- Skip whipped cream and syrups.
Coffee Shops
- Order an iced coffee or a low-fat café latte.
- Ask for skim or low-fat milk instead of whole.
- Request to leave out the sweetener and add a sprinkle of cinnamon.
- For breakfast, choose oatmeal or a breakfast sandwich with egg and spinach instead of a muffin or croissant.
- For a snack, try a Greek yogurt parfait, a seasonal fresh fruit bowl, string cheese, or a hummus snack pack.
Burger Chains
- Select a grilled chicken sandwich, snack wrap, salad, or a single hamburger topped with veggies.
- Choose ketchup and mustard instead of sauce or mayo.
- Opt for a lettuce-wrapped burger to lower carb intake.
- Skip the cheese and ask for avocado instead.
- If you order a salad, request the dressing on the side.
- Add a side of sliced apples or baked potato wedges instead of french fries.
FAQs
Q: How can I make healthy choices when dining out?
A: You can make healthy choices by opting for cooking methods like steaming, grilling, baking, or broiling. Additionally, asking for sauces and dressings on the side, choosing whole grains, and selecting healthier beverage options can make a significant difference.
Q: How can I slow down my eating pace?
A: To slow down your eating pace, avoid distractions like TV or social media, chew your food thoroughly, and put your utensils down between each bite. Pay attention to your hunger levels throughout the meal and stop eating when you start to feel full.
Q: What are some healthier options at fast food restaurants?
A: You can choose options like burrito bowls or grilled fish tacos at Mexican restaurants, chicken and veggie bowls at Asian restaurants, and turkey sandwiches at sandwich shops. It’s also beneficial to select fruit and veggie smoothies at smoothie shops and grilled chicken sandwiches or salads at burger chains.
Summary
In this article, we have explored how to make healthier choices when dining out. By understanding cooking methods, sauces and dressings, substitutions, and wiser beverage choices, you can enjoy delicious meals while still prioritizing your health and athletic goals. We have also provided tips on how to slow down your eating pace to avoid overeating. Additionally, we have shared suggestions for healthier options and ordering tips at different types of fast food restaurants. Embrace these choices, and you can feel confident in making smart decisions for your well-being. For more information and tips, visit Alpinetgheep.com.
Remember, dining out doesn’t have to derail your health goals. With a little knowledge and planning, you can make smarter choices and enjoy your meals guilt-free. So, the next time you’re out and about, keep these tips in mind and savor your dining experience!
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Danh mục: Volleyball
