With today's busy lifestyles, most of us eat out at the least once per week. This could mean grabbing a sandwich from the supermarket's deli counter for lunch, ordering takeout for dinner, or ordering a special meal at a favourite restaurant.
Eating away from home makes it difficult to regulate ingredients, calories and portions. This might be especially difficult for individuals with type 2 diabetes (and for those of us attempting to avoid the condition). The following suggestions can make it easier to enjoy eating out without giving up in your efforts to eat well.
Ask how the food is ready. Before ordering, ask about ingredients and the way menu selections are prepared. Try to decide on dishes made with whole grains, healthy oils, vegetables, and lean proteins. Meat that's boiled, baked, baked, or grilled is a healthier option than fried foods or dishes prepared with heavy sauces.
Find less.. Your eyes are the very best tool for increasing portion size. Use estimation techniques to extend the scale of the food in your plate.
- 1 thumb tip = 1 teaspoon peanut butter, butter, or sugar
- 1 finger = 1 ounce of cheese
- 1 fist = 1 cup of grain, pasta, or vegetables
- 1 handful = 1 ounce of nuts or pretzels
- 1 date = 3 ounces of meat, fish, or poultry
Plan to eat half of your meal and take the remaining home to enjoy for lunch or dinner the following day.
Order an additional side of vegetables. Non-starchy vegetables, reminiscent of green beans, broccoli, asparagus, or summer squash, will help fill you up with lower-calorie decisions.
Think ahead. Know vital dietary information ahead of time. Most fast food chains provide calories, sodium and fat for his or her menu items. Visit www.calorieking.com for an inventory of over 50,000 foods, including many restaurant items. You may visit company-specific web sites (reminiscent of www.mcdonalds.com or www.pizzahut.com) for dietary supplements, or call and request a leaflet. Many places display posters with any such dietary information.