It is possible to combine eating out with eating healthier\u00a0even when your goal is weight loss. It\u2019s a matter of\u00a0actively choosing the better options\u00a0and eating the right amount.\u00a0Sometimes you find yourself out with friends or family\u00a0who\u00a0have a different idea of\u00a0where\u00a0to eat. However, there are little golden nuggets in most menus.\u00a0These are our top tips\u00a0on how to\u00a0make healthier choices.\u00a0<\/p>\n\n\n\n
A good reminder is that restaurant food always\u00a0contains\u00a0more fat,\u00a0salt\u00a0and sugar than the food you cook at home. These flavour enhancers\u00a0make the food moreish\u00a0as they want you to enjoy your meal and,\u00a0of course,\u00a0return.\u00a0You can find a well-balanced meal out, but\u00a0as a rule, your home cooking is more nutritious and contains less salt and fat.\u00a0\u00a0<\/p>\n\n\n\n
A good\u00a0habit\u00a0is to choose\u00a0your meal\u00a0based on cooking methods.\u00a0Avoid fried,\u00a0deep-fried\u00a0and crumbed.\u00a0Look for food\u00a0on the menu that is steamed, roasted,\u00a0baked\u00a0or grilled.\u00a0Choose a meal that contains\u00a0an\u00a0as\u00a0clean\u00a0source of protein as possible, such as a piece of fish, seafood, lean\u00a0steak, chicken\u00a0fillet\u00a0or tofu instead of pie, kebab,\u00a0pizza\u00a0or gratins.\u00a0<\/p>\n\n\n\n
When it comes to carbohydrates, choose\u00a0boiled\u00a0or\u00a0oven-roasted\u2014for\u00a0example, boiled potatoes,\u00a0steamed\u00a0rice,\u00a0quinoa\u00a0or oven-roasted root vegetables. Avoid\u00a0French\u00a0fries,\u00a0mash\u00a0and gratins as they are high in fat.\u00a0It\u00a0can be good to limit the amount of sauce or dressing.\u00a0\u00a0<\/p>\n\n\n\n
Choose:\u00a0\u00a0<\/p>\n\n\n\n
Asian restaurants<\/strong>\u00a0generally\u00a0use\u00a0a\u00a0large\u00a0amount of fat,\u00a0sugar\u00a0and salt in their cooking. It\u2019s\u00a0a\u00a0good\u00a0idea\u00a0to\u00a0look\u00a0at what the sauce is based on, avoiding\u00a0sauces\u00a0with\u00a0coconut milk as\u00a0they are rich in\u00a0fat. A better alternative is tomato or soy-based sauces: clear\u00a0broths\u00a0or\u00a0stir-fries\u00a0using fresh flavours such as ginger,\u00a0schezuan\u00a0pepper,\u00a0Thai\u00a0basil etc.\u00a0Invest in lots of vegetables\u00a0regardless of the cuisine.\u00a0\u00a0<\/p>\n\n\n\n Sushi<\/strong>\u00a0<\/p>\n\n\n\n One of the best\u00a0options\u00a0at a sushi restaurant is sashimi. This is raw fish in its natural form,\u00a0and the rice served on the side is not sweetened like the rice you find in the sushi rolls and nigiri.\u00a0Order\u00a0a side of vegetables to go with it, a miso soup and steamed edamame beans.\u00a0\u00a0<\/p>\n\n\n\n Don\u2019t be afraid to\u00a0do\u00a0special\u00a0orders, it is after all\u00a0you who\u00a0will\u00a0eat and pay\u00a0for\u00a0the food. As a rule,\u00a0order\u00a0some extra vegetables for the meal\u00a0and get the sauce\/dressing\u00a0on the side.\u00a0And remember, there are better options but never as nutritious as your own cooking.\u00a0<\/p>\n\n\n\n Choosing a\u00a0salad doesn\u2019t\u00a0automatically\u00a0mean you get a well-balanced meal. Many salads contain fatty cheeses,\u00a0dressings\u00a0and\u00a0dips, which increases the amount of fat and calories.\u00a0Others\u00a0contain only a few pieces of chicken and a lot of lettuce leaves, which\u00a0isn\u2019t very filling.\u00a0\u00a0<\/p>\n\n\n\n A\u00a0well-balanced\u00a0salad contains both carbohydrates,\u00a0protein\u00a0and healthy fats.\u00a0Try finding one with a base of bulgur\u00a0wheat, black\u00a0rice\u00a0or quinoa.\u00a0A protein source such as chicken, fish,\u00a0seafood\u00a0or tofu\u00a0is preferable. When it comes to fats, focus primarily on healthy unsaturated fats found in\u00a0nuts, seeds,\u00a0olive oil\u00a0and avocados.\u00a0Be careful with sauces,\u00a0dressings\u00a0and fatty cheeses such as goat cheese, mozzarella and feta cheese.\u00a0The best dressing is a vinaigrette served on the side.\u00a0You want the salad to be as natural as possible where you\u00a0control\u00a0the amount of dressing that goes on top.\u00a0<\/p>\n\n\n\n Meeting a friend for a coffee\u00a0often\u00a0leads\u00a0to the temptation of choosing a cake on the side, and some coffees\u00a0resemble a dessert more than coffee. So how do you make better choices there?\u00a0Try planning\u00a0your\u00a0coffee stop with a\u00a0healthy\u00a0snack beforehand to avoid the sweet section. Or\u00a0choose\u00a0one of the healthier options available\u00a0at most coffee shops,\u00a0such as\u00a0\u00a0<\/p>\n\n\n\n If you\u00a0don\u2019t arrive too\u00a0hungry,\u00a0you\u00a0automatically\u00a0make better choices.\u00a0\u00a0<\/p>\n\n\n\n There is often information available on both energy content and the distribution of carbohydrates, fats, and protein in the meals in most fast-food restaurants.\u00a0Feel free to\u00a0look\u00a0at the menu and\u00a0find\u00a0the best option for you. General guidelines for fast food restaurants are to avoid fried foods, fatty cheeses such as\u00a0halloumi\u00a0and sugary soft drinks.\u00a0\u00a0<\/p>\n\n\n\n Best options:\u00a0\u00a0<\/p>\n\n\n\n Enjoy your meal!\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" It is possible to combine eating out with eating healthier\u00a0even when your goal is weight loss. It\u2019s a matter of\u00a0actively choosing the better options\u00a0and eating the right amount.\u00a0Sometimes you find…<\/p>\n","protected":false},"author":13,"featured_media":14948,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[254],"tags":[282,255,129,256,178],"class_list":["post-14945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","tag-calorie","tag-dietary-advice","tag-middag","tag-fast-food","tag-restaurang"],"acf":[],"yoast_head":"\nPre-packed salad\u00a0<\/strong>\u00a0<\/h3>\n\n\n\n
At the coffee shop<\/strong>\u00a0<\/h3>\n\n\n\n
At the<\/strong>\u00a0<\/strong>fast-food<\/strong>\u00a0<\/strong>restaurant<\/strong>\u00a0<\/h3>\n\n\n\n