When we eat out, we tend to consume more calories, saturated fat, salt and sugar than we do - especially when compared to cooking at home. And often we end up eating more than if we had served our own portions. This means it's important to make healthier choices, even when eating out at restaurants. Because you can eat healthy everywhere.
Eat healthy anytime, anywhere
If youeat healthyIf you want to, you don't have to miss out on eating out (or even ordering your favorite food online). Restaurants today offer more healthy options than ever before and are more accommodating to customer requests. We've taken a look at the best and worst foods you can order from popular restaurants. Read on to find out which dishes and extras to avoid and which ones are particularly low in calories.
Eating out healthy – what to order in Italian restaurants?
Start with minestrone soup (a low-calorie starter made with vegetables and beans). The valuable fiber will make you feel full. Look for entrees that aren't fried, like chicken fra diavolo. Opt for healthy side dishes like sautéed spinach with garlic. Or have a broth-based zucca di pesce (seafood stew) for a dose of heart-healthy omega-3 fatty acids.
You can also enjoy pasta safely by keeping the portion size small. Marinara sauce contains less fat than creamy sauces and thatAntioxidant lycopene, which can reduce the risk of various types of cancer.
Pizza can be an easy way to incorporate all food groups into one dish. Pizza is all about portion control. Ask for a thin crust, and if you're counting calories, ask the restaurant to use half the usual amount of cheese. Avoid processed meat products and instead choose grilled chicken for a lean protein.
Healthy Mediterranean cuisine
In general, Mediterranean cuisine includes heart-healthy ingredients like olives, whole grains, and vegetables. If you normally have a gyro sandwich for lunch, skip the bread and creamy sauce and try a big salad with gyro meat on top. Bulgur salad with tomatoes and parsley (tabouleh) is also very tasty and contains fiber, protein and vitamin A. Try a good portion of creamy hummus made from protein- and fiber-rich chickpeas with cucumber sticks or flatbread for dipping.
Depending on the composition, a burger can also be healthy
If you're craving a burger, there are a few ways to give it a healthy twist. Try a turkey burger or a vegetable burger with salad. Skip the cheese and mayo and remove the top half of the bun to eat the burger open-faced. With whole wheat rolls you add a dose of fiber to the meal. When it comes to sauces, choose ones that aren't creamy, and if the sauce is sweet (like barbecue sauce) use it in moderation.
Is there healthy Chinese food?
Avoid fried foods like General Tso's chicken (twice fried chicken dish), sweet and sour pork, or beef with orange sauce. If you're craving seafood, look for a vegetable and shrimp stir-fry on the menu. Other Chinese dishes to stay away from include chow mein and fried rice. Instead, start your meal with wonton soup as a filling, low-calorie appetizer. For the main course, choose the Buddha's Delight (Lo Han Jai), a mix of vegetables in a light sauce. If possible, avoid white rice as it contains approximately 130 calories per 100 grams. To eat more slowly, it is best to use chopsticks.
Do the Japanese eat healthily?
Sushi—particularly sashimi (raw fish slices without rice) or nigiri (fish with a small ball of rice underneath)—can also be a low-calorie, nutrient-dense meal. Start with 150 grams of steamed edamame beans. These are full of fiber, potassium and polyunsaturated fats. Save calories by skipping rolls and anything else with tempura or mayonnaise. Wild Alaskan salmon is one of the best sources of omega-3 fatty acids.
Order Mexican
A simple grilled steak or chicken tacos are good sources of protein. Add pico de gallo (salsa made from antioxidant-rich tomatoes), which is usually very low in fat and calories. Another highlight from Mexican cuisine: guacamole. According to a national consumption study from the USA, avocado fans suffer less from high blood pressure, diabetes and cardiovascular diseases. There are around 150 calories in 100 grams of guacamole, so keep the portion size in mind.
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