When you eat out it can be difficult to know what is in your foods. But with the current technology it’s much easier to know what you have eaten or about to eat by tracking your food on a nutrition App.
It can take a little bit of knowledge of foods and making the right choices of foods when you eat out or get take away foods.
Let me begin by saying, whilst I never would suggest eating McDonald’s or KFC or Burger King or eating any of the mainstream take away foods. Sometimes there isn’t a choice.
Rules for take away foods.
Rule Number 1 - Avoid the meal deals.
All of the mainstream food places offer a meal deal with fries and a coke or soft drink. Buy a hamburger or small meal and a bottle of water or diet soft drink.
Avoid the chips.
Rule Number 2 - Choose the best burger.
One that has the lowest calories and a good amount of protein and least amount of fat. A chicken fillet burger or a plain hamburger. The idea is to try to maximize the nutritional value of the meal.
Rule Number 3 - Avoid the desserts
Don’t eat the desserts on the menu such as ice cream or chocolate Sundaes or thick shakes. These are loaded with calories.
Rule Number 4 - Avoid Pizza
There is very little you can buy Groms pizza restaurant that won’t do damage except eat less. Pizza has the worst high fat meats with a loads of cheese and entirely too much extra calories from fat and carbohydrates with very little protein.
Unless your having a flexible meal, avoid pizza. Even still, one pizza from Dominos can undo a lot of hard work in a hurry.
When eating out your should be aware of the calories and protein in the meal and do your best to meet your needs.
Don’t use having to eat take away foods as a means or an excuse to eat whatever you like. Being flexible means using your food knowledge as a way to stick as close to a plan as possible.
When you eat at a restaurant
Eating at a restaurant is a little easier depending on the style of food your eating.
If your eating Thai, Chinese or Asian foods try to choose something that has no cream, coconut milk or sauces as these foods have a lot of calories. Look for foods on the menu that have more water based cooking methods and that have small amounts of rice or noodles.
Something that has lean cuts of beef, chicken etc. Asian salads might be a good choice.
Thai curries have a lot of calories, but there are curries that contain no coconut milk and have less calories. These can be combined with a small amount of rice.
At a steak house, your are better off ordering a smaller steak and having a roast potato with salad. Some restaurants offer steamed vegetables and salad which have far fewer calories.
Italian foods, can be high in calories and similarly with Asian foods you are better off avoiding the creamy pastas and pizzas. Choose something like a salad or a fish based food, cacciatore or soup should contain far less calories.
Avoid the desserts.
Conclusion
If you can’t follow your usual plan the idea is to choose the lowest calorie, highest protein meal possible that matches your calories needs where possible.
Make sure to track your calories so that you can adjust other meals later on in the day. For example if you had a few more carbohydrates or fat for lunch, eat less for dinner. If you didn’t eat enough protein, eat some more at dinner.
The idea is tracking.
Eating out becomes easier over time because you will know what foods to order and what the nutritional value is and in this way it’s easier to plan.
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