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We eat in a restaurant without harm to health and shape. 3 simple strategies

We eat in a restaurant without harm to health and shape. 3 simple strategies

Healthy lifestyle

We eat in a restaurant without harm to health and shape. 3 simple strategies

4 november 2019

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Many eat from time to time in restaurants and cafes. There is nothing unusual here. But an analysis of eating habits published in 2010 showed that even when we eat out once a week throughout the year, our body weight increases by about 1 kilogram. Can you go to restaurants and follow the principles of healthy eating? The answer is yes. The authors of the novel “Healthy Eating Every Day” offer several strategies for this.

Read the menu carefully

Even if you choose your food consciously, it can be difficult to find something suitable on the restaurant menu. Here are some tips to help you choose wisely.

  • Do not take a dish if the description says that it is breaded, crispy, creamy, cheesy, in breadcrumbs, batter, fried or sauteed. These foods are usually high in calories and high in fat. Instead, take something boiled, stewed, steamed, over an open fire, or grilled.
  • Increase the nutritional value of your foods by choosing dark green leafy vegetables (such as spinach or romaine lettuce) rather than light green salad (such as icebergs).
  • Choose soups with clear broth. There are often many vegetables in minestrone soup; lentil or bean soups can also be a good option if they haven’t added cream or cheese to thicken them.


Do not hesitate to study the menu for a long time and carefully. – A source

  • When ordering pasta or Mexican food, make sure the sauce is based on tomato paste, not cream or cheese.
  • Boiled, baked, or grilled meat is a good option. Fewer calories are found in skinless poultry, veal, fish, or lean cuts of beef such as tenderloin steak, fillet, steak, stir-fry, or kebab.
  • You can boost your nutrient intake by choosing a vegetable dish: soup, double side dish (if no cheese or cream sauce has been added to it), chopped tomatoes, or fresh fruit as a snack.
  • Use fresh fruit or sorbet for dessert. If you can’t help eating a more satisfying dessert, then split it in half with someone.

Reduce serving size

Studies have confirmed that the more food you put in front of a person, the more they will eat. At the same time, in some restaurants, portions are simply huge, often in size they are equal to two or three normal ones. The next few guidelines will help you avoid overeating.

  • Ask for a bag or container and take half of the serving home. You will not overeat, and the next day there will be something to feast on.
  • Ask the waiter to put half of the dish in a container or bag in advance, even before serving. This way you won’t be tempted to eat them all at once.
  • Divide the dish in half with someone. For example, everyone orders a salad for themselves, and then you divide the main course. To fill up, order an extra side dish, such as steamed vegetables, is both healthy and money-saving.
  • Ask for half a meal.
  • Divide the dessert for several people.


Get used to the thought: you don’t need to eat everything. – A source

Let it be your way

In a restaurant, don’t limit yourself to just a particular meal prepared in a particular way. In most establishments, you can ask to cook the selected dish in some other way or not to add some ingredients. Don’t forget: you pay for lunch and you deserve to eat what you really want! To be sure of your order, ask the waiter:

  • describe in detail the dish you doubt;
  • bring a menu where the calorie content and nutritional value of the dishes are painted, if any;
  • find out if there are low-calorie meals that are low in fat and salt;
  • Replace high-fat side dishes such as fried potatoes with a small salad, fresh vegetables, or fruits.
  • put sauce, butter, or dressing on the edge of the plate, or just skip them.


Ask the waiter to help you. – A source

You may not have known that two tablespoons of salad dressing may contain

18 g fat and 150 kcal. Keep this in mind the next time you order. Find a low-fat dressing or limit the amount. Always ask to put the dressing on its own or on the edge of the plate.

Some more tips

Here are some more tips to help you stay healthy, even if you’re eating in a cafe or restaurant.

  • To reduce the calorie content of lunch or dinner, choose one thing: either an appetizer or a dessert.
  • Don’t drink alcohol. It will also lower the total calorie intake of the meal. In addition, high amounts of alcohol can change your mind about eating healthily.
  • Be the first to order so you don’t hesitate when you hear what others are ordering.
  • Eat slowly, at the pace of the slowest eating neighbor of yours.
  • Place the bread basket on the opposite edge of the table.
  • If you are going to dine in a restaurant, do not skip breakfast or lunch. Better to eat less for dinner. If you didn’t have a crumb in your mouth before going out, then you will be too hungry and risk overeating.
  • Enjoy both the taste and smell of food, and from communication with those with whom you came to the restaurant – friends, colleagues or family.

If you often eat lunch and dinner outside the home, the risk of deviating from a healthy diet increases. Remember this and order with a cool head. Bon Appetit!

Based on the book “Healthy Eating Every Day”

Post cover – unsplash.com

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