When it comes to dining out, making healthy choices can be a challenge, especially when faced with large portion sizes. However, with a little knowledge and strategy, you can still enjoy eating out while maintaining control over your portion sizes. Understanding which portions to choose is key to ensuring a balanced and nutritious meal that supports your health goals. In this article, we will provide you with helpful tips and guidelines for navigating portion sizes when eating out, empowering you to make informed decisions and enjoy a satisfying meal without compromising your well-being.
As much as homemade food is nutritious and affordable, various social events lead us to eat outside the home. So what happens when an evening or an afternoon meeting is combined with food? What portions to choose from? Are there healthy choices we can put in our diet, especially if we follow a program for weight control?
Here are some tips that will help you choose the portions when eating out
1. There are many healthy options
First of all, we shouldn’t panic at the idea of eating out. There are a lot of healthy options and clever tips that we can follow during the day so that we don’t get carried away and overconsume calories to maintain a positive energy balance.
2. Organise your meals from the beginning of the day
When a night out is planned, this means that we can organize our meals from the beginning of the day. We will begin with a completely balanced breakfast, for lunch, we can choose something lighter like a sandwich or a chicken salad, and at the same time, we should not forget snacks such as fruits, nuts, granola bars, yogurt, etc.
The assumption “ I will eat at night, therefore I will not eat anything at noon” is wrong, as this means that I have greater chances to over consume food during the night -out.
3. What to choose to eat on your night out
An ideal option for what to choose to consume at night would be
- a serving of lean chicken or chicken burger,
- pork tenderloin or
- tenderloin beef
which are a source of high nutritional protein value along with a serving of carbohydrates such as
- rice
- macaroni
- groats
- roasted or boiled potatoes and
- a salad portion of our choice.
It’s a good idea to limit fried foods and appetizers that will fill us with unnecessary calories while for meals which do not know how they are prepared, we can ask the waiter or chef about the ingredients of each dish.
Alternatives:
- Arabic pie with chicken or salmon
- Chicken salad without dressing
- Pizza with vegetables of our choice and mozzarella
- Pasta with seafood
- Burger with chicken or veggie burger
- Our choice of fish or squid grilled
By being mindful of portion sizes when eating out, you can take control of your nutrition and make healthier choices. Remember to listen to your body’s hunger and fullness cues, opt for smaller portion options, and prioritize nutrient-dense foods. With practice, you’ll develop a better understanding of appropriate portion sizes and find a balance between enjoying your dining experience and maintaining a healthy lifestyle.
