 |
Personal Training & Nutrition |
 |
Search Articles |  |
 |
6:00 am – 5:00pm
|
 |
Hot Topic: How to eat out without feeling guilty |  |
|
Find it frustrating when you are invited out to a meal only to feel restricted in your choices because you are watching what you eat? It shouldn’t have to be all grilled chicken and lettuce. There are heaps of options for eating out sensibly if you know what to order. Here’s a list of our favourites… Thai Clear soups, fragrant stir-fries and curries without coconut milk/cream are good options, as are meat and fish salads, Pad Thai noodles and steamed rice are a winner at lunch time, but be mindful of the carbohydrate content for your evening meal. Keep away from deep-fried starters such as spring rolls or curry puffs, and avoid eating skewers covered in rich satay sauces. Vietnamese Heaps of healthy options here, including a stack of steamed vegetables with simple sauces, stir fries with fish or lean meats (beef is a great option) and clear soups. Rice paper rolls are a great and tasty alternative to the smaller fried spring rolls we all love. Avoid prawn crackers, deep-fried entrees and fried rice dishes, which can often contain a lot of oil. When eating chicken meals, make sure you remove the fatty skin. Chinese Another great Asian option that offers light yet filling stir-fries, steamed dishes and clear soups. You want to stay clear of sweet and sour dishes, any battered meats (lemon chicken is often a trap!), and rich satay sauces. Heaps of healthy options include steamed wontons/dumplings, chow meins, dishes in chilli, soy or oyster sauce, as well as yummy jasmine tea. Japanese It doesn’t get much leaner than sushi, sashimi and miso soups, all of which contain super-rich ingredients from the sea. Yakitori (grilled chicken skewers) and sukiyaki (hot pots) offer delicious and low-fat selections. Avoid fried dishes such as tempura and gyoza to lower your fat content. Spanish/Mexican Avoid dishes such as nachos or dishes containing sour cream and cheese. Opt for tomato based salsa dips, gazpacho and grilled meats/fish. When ordering fajitas, tostado, burritos or enchiladas remember to get the guacamole and cheese on the side. Oh, and don’t forget to ask for a salad on the side! Italian Warm chicken salad is delicious meal available in most Italian restaurants. If you are meeting a friend for lunch and love your pasta, tomato-based pasta sauces are best, so ask for Napoli, Arrabiata or Marinara. And we know that main pasta servings can be massive, so ask for entrée portions and order a side salad to fill out your meal (dressing on the side). Avoid filled-pastas as these can add to your fat content with cheeses. Indian This one can be tricky, so avoid deep-fried foods and any kind of dishes with butter or coconut cream (korma, makani etc). Choose Tandoori options (cooked in clay ovens) for a lower fat option for meats and seafoods. General rules Ask for dressings and extras “on the side” so that you can have greater control of the level of fats in your meals. Choose healthy drinking options as well – don’t fill yourself up on soft drinks or too much alcohol. Avoid eating greasy entrees which will leave your stomach feeling heavy. Choose grilled options and ask waiting staff not to add butter or sauces to meats/seafood. Choose a vegetable or salad-based meal if you tend to eat everything in front of you. It’s better than filling up on a plate filled with chips. Avoid sugary desserts and fill up with fruit instead after a meal. |
||