Sometimes you're left with little options when going out but you can make the best of it. The main focus of eating healthy is monitoring calorie consumption because as long as you're in caloric maintenance you wont gain any weight.
Suggestions for making better choices when eating out
Avoid or modify sauces and condiments and ask for sauces on the side rather then in the food
Choose leaner cuts of meat which make you feel fuller for less calories
Ask or choose reduced sugar and fats in liquids and foods
Avoid and/or monitor oil content in dishes
Fill up on vegetables and ask if they can add extra to your dish
Watch for cheeses and FAT content
Avoid fries and fried food
Ask how food is prepared to see if changes can be made (sugar, oil,butter, sauces)
Avoid alcoholic drinks (7 calories per gram on top of high sugar content)
Read the menu before going
Look if there is a low calorie menu or “health” menu
Options at Popular Fast Food Places
Taco bell
Chicken soft taco
Bean burrito
Veggie menu
Grilled steak soft taco
McDonald's
Oatmeal (can limit sugar) 290 cals
Classic hamburger (can limit ketchup) 300 cals
Chicken salads (hold the dressing) 265 cals
Fruit and yogurt parfait 210 cals
Sugar free ice coffee 40 cals
Breakfast egg mcmuffin 290 cals
Wendys
Chicken salads (hold the dressing) 500-570 cals
Jr cheeseburger 290 cals
Grilled chicken sandwich 200 cals
Grilled chicken wraps 200 cals
Garden side salad 100 cals
Chilli 270 cals
Baked potato 300 cals
Tim hortons
Vanilla greek yogurt and berries 270 cals
Maple oatmeal 220 cals
Chilli 290 cals
Turkey Club sandwich 370 cals
Egg and cheddar mcmuffin 280 cals
Loaded bowls 600 cals
Tip: Look for similar items in any restaurant you go to not just the ones mentioned above
Bonus Tips
The healthiest options for eating out would be burrito places,mediterranean eateries, japanese dishes, portuguese chicken take-out and shawarma. (You can also look for these type of foods on many restaurant menus)
Drink water before and throughout the meal
For lean meats choose Top sirloin, tip side steak or bottom round and Avoid prime rib
Choose Chicken breast> thigh, choose fish, turkey bacon if you can and Skip the skin on meats
Calories are hidden in keywords like crispy, pan-fried, dipped, scalloped, breaded, cream, alfredo, bbq.
Keywords to look for when making better options are:grilled, roasted, seared, baked, roasted etc.
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