Eating out or ordering in is something that once was perceived as a treat or an indulgence so for many of us it is already established in our brains as an overeating trigger.
Despite the number of better choices now available many people still resort to their indulgent choices or those that they would associate with socialising, weekends or relaxing.
Ordering in or eating out has a certain ‘exhale’ element to it so we become more relaxed about everything.
If eating out or ordering in is a regular habit or behaviour even just a marginal improvement can make a huge difference to your overall health and caloric intake.
The aim is to find dishes that have low to moderate energy density with an accompanying high level of nutrient density.
Characteristics that will give you tasty and satiating (filling) choices.
Throughout the guide we will also emphasise sources of lean protein which will help balance your blood sugar levels and up satiety alongside lots of vegetables.
Remember that it still comes down to overall calories consumed so although many of the choices we’ve indicated are more conducive with a more traditional dietary structure the higher calorie choices may also be fit into any calorie controlled plan.
The Simple Rules
Drinks
Water or low/no Calorie DRINKS will almost always be your best option. Although it may be tempting to drink one of the ‘healthy’ green juices often offered, these
often pack a load of calories on top of your main meal. Tread carefully with them.
Sodium
Adding salt and sugars is a standard practice in cooking to add taste. As is adding fats. Sadly the tastiest and often best selling dishes often fail us on the calorie and health fronts for these reasons. Be wary of adding salt to your food before you’ve tasted it. For many of us this habitual
behaviour is just something we do. The UK recommendations for salt intake is six grams daily for an adult.
Starters and Desserts
Part of the association with eating out is the ‘indulgent’ aspect. Adding a starter, dessert or extras to your meal is often the undoing of what could be a respectable, filling and healthy
meal. Keep these additional plates to ‘occasions’ as opposed to being a staple.
Triggers
Be aware of your triggers. Overeating triggers can come in the form of the people you eat with or around, physical environments, or even emotions. Try to become aware of those triggers and in some cases rather than trying to muster all your willpower and discipline to avoid
overeating in these circumstances, try avoiding the trigger completely so the temptation no longer exists.
*All this information, plus more is featured inside my client guide to eating out, to enquire about my coaching services click here
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