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Eating Healthily Whilst Eating Out - Group talk week commencing 8th November 2021.


Eating out is both social and enjoyable. Nevertheless there are links to overeating and poor food choices.


How can you maintain your journey and enjoy your social life.


The key is preparation...


  • We now can go online and download the menu, making choices when not inhibited by hunger, drink, or social pressures.

  • Before arriving at the venue have a healthy snack so that you are not hungry which encourages overeating.

  • When being seated at your table, always order a jug of water or drinks before you look at the menu and order, keep the drinks flowing as this will fill you up rather than calories.

  • When choosing your meal look at the cooking methods, avoid Rotisserie, Fried, Sautéed; choosing Steamed, Grilled, Roasted or Poached, these cooking methods are usually healthier.

  • Remember to eat mindfully embracing aromas, flavours, textures and also your thoughts and feelings as you eat recognise how your body feels, have you reached your satiety.

  • Be the first to place your order so you can not be swayed by others choices.

  • If you are eating at a venue that's portion sizes are oversized, chose two starters, rather than a main meal or share a main meal with another or order a half portion.

  • Don't be in a rush to eat your meal take your time to appreciate it, conversing with others allowing you to acknowledge your satiety.

  • Chose to have a coffee/tea instead of a dessert. If when you get home you still fancy a dessert enjoy your favourite low calorie one that you have got in ready.

  • Always avoid All-You-Can-Eat-Buffets/Carveries, as eyes are far bigger than our tummies, we also find it challenging as we see the value of money.

  • When ordering swap chips for boiled potatoes or extra vegetables or salad, increasing our fibre and nutrients.

  • Always ask for your sauces and dressings to be served separately, then you can calculate quantity of consumption.

  • Avoid the bread basket or pre meal nibbles, you hand them around or make sure it is at furthest point on the table away from you.

  • We can reduce our calorie intake of meals by 20% research shows if we chose soup or salad as a starter.

  • Always order single shots of alcohol with low-calorie mixers, as we drink them at the same speed as a double shot, however less calories.

  • Avoid creamy or cheesy sauces, always chose vegetable or tomato based ones over them.

  • At times eating our favourite foods for pleasure can still be on plan, think of the overall day, and week of your journey, not having the occasional treat can cause binging. An occasional indulgence can be good for the soul.

  • Remember one meal doesn't ruin a journey.


Resources:

https://www.healthline.com/nutrition/20-healthy-tips-for-eating-out#TOC_TITLE_HDR_2


https://www.everydayhealth.com/diet-and-nutrition-pictures/ways-to-eat-out-and-lose-weight.aspx


https://www.raleighmedicalgroup.com/blog/can-you-eat-out-and-still-lose-weight/


https://www.weightlossresources.co.uk/weight_loss/advice/eating_out.htm


https://www.scottsdaleweightloss.com/eating-out-while-trying-to-lose-weight/


https://www.charamarie.com/blog/weight-loss-guide-to-eating-out/


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