Home / Health / Health food stores: It’s hard to eat healthy in a restaurant. Here’s how to do it anyway.

Health food stores: It’s hard to eat healthy in a restaurant. Here’s how to do it anyway.



while the number of people in the United States The vaccination against the virus continues to increase. More and more people are heading back inside to do something they might not have done since last spring: sit down and eat at a restaurant. “I haven’t personally dined in restaurants since March 12, 2020,” says Angel Planells, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics in Seattle. “It’s going to be a little weird.”

Some people leave their meal plans in midair when eating out. good start And the food is almost always cooked for pleasure. Instead of letting you feel good the next day. (I’ve never made myself a steak and crab cake on a weekday night. But that̵

7;s what I always want when someone else cooks.)

If you love going back to restaurants but not enjoying what makes you feel. There are many ways to eat out in a way that still takes into account your personal eating goals.

think about the big picture

Planells says it’s often helpful to think about your restaurant experience about what you did that day. Have you ever eaten vegetables with other meals? Did you get some exercise? Do you miss breakfast? “These may help guide you between food choices,” he says.

Kate Patton, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition. Looking at the menu ahead of time is a great way to shop for healthy food. So you won’t stray from the pre-planned options. You should also think about what you really need. with what you can skip

“If you are drinking alcohol or soft drinks. All of these calories can add up,” Patton says. “Maybe alcohol, but not dessert. or vice versa Try to make those trades based on what you feel like enjoying.”

side embrace

Sally Albright is doing something. Meg’s character Ryan in the movie When Harry Met Sally. Usually big on getting things on the side, Ryan plays a joke, but Planells says it’s still a great way to hack your restaurant experience. If you’re going to get a salad Ask for the salad dressing on the side. If you get anything with sauce Ask for the sauce on the side. If you’re going to get a burger—yes. You think—get the bread on the side or skip the bread altogether.

If being on the side isn’t your thing At the very least, you can choose for different sides. Planells says food ingredients like protein, complex carbohydrates, and fiber help us feel more satisfied as our bodies work harder to digest them. Imagine splitting a heavier plate and filling in the gaps with vegetables – you’ll never be full.

and when it comes time to choose the main ingredient of the main dish in general Baked or grilled lean proteins are also good choices. Fish, chicken, other lean meats—your instinct is a good guide here.

take your time

It also helps to remember that dining out is a fun experience. You might be hanging out with friends or family for the first time in a while. So order a snack, relax, talk, hang out. Don’t just sniff your main dish right away—and know that slowing down could be your secret ally. “It takes your stomach 20 minutes to tell your brain you’re full. So try to eat slowly,” Patton said.

by vacuuming your dishes You run the risk of thinking you’re still hungry as your body rushes to meet the amount of food in your stomach right now. Eating comfortably gives the body time to process food.

control parts

The restaurant portions are generally larger than what you would fix at home. Don’t forget to share your meals, Patton says. If you’re going to a favorite restaurant you know most of the meals are large Make plans to share food with your friends, and always remember that you don’t have to eat everything from the plate. That’s why restaurants create must-go boxes.

Do not trust your willpower. Do that before you go in. “I encourage people to cut their food in half. put in a container and enjoy the rest of the meal,” Planells says. “You get two or three meals for the price of one. It’s good for your waistline and wallet.”


Getty Images;  Illustration by CJ Robinson.

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