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How To Keep Healthy Whilst ‘Eating Out’

Most people enjoy a good meal out – either at a classy restaurant, some classic pub grub or a trendy cafe bar!

I most certainly do!

And whilst there’s no harm in indulging in a ‘full fat multi course cheat meal’ every now and again, if you eat out regularly you need to be adding a healthy element!

If you are choosing the restaurant or eatery to visit you can do some research in advance and pick a place that caters for your nutritional needs!

However, this won’t always be the case, especially with events such as the ‘after work meal’, the ‘birthday feast’, the ‘surprise dinner’ or ‘group get-together’!!

With this in mind below are my top tips for limiting the impact of eating out on your health and fitness:

1. Avoid the side basket of breads! If you can’t – limit it to a wholemeal bun or bread.

2. Specifically give instructions to be forwarded to the chef for your food order, such as limiting the amount of salt and other additives.

3. Resist the temptation to go for a starter, the biggest main and a dessert! You may feel really hungry at the start, but most people order more than they will actually eat, and a lot more than they actually need!

4. Request that all sauces and dressings come as a side option rather than smothered on the dish already! You can then choose how much you add.

5. Some bars and restaurants will swap your side of fries for sweet potatoes or other healthier alternatives on request (such as a side salad).

6. Prior to the meal consume plenty of water, and also sip water throughout the meal. This will reduce your hunger and reduce the chance of over eating.

7. If you are not particularly hungry do not be afraid to request a smaller portion.

8. If you can’t resist those chips, ask for thick cut chips which absorb less fat than the skinny fries. Likewise if you are on a rice dish ask for boiled rather than fried!

As well as the above ‘food ordering’ tips you can also be healthier by:

A) Pacing Yourself:

Chew your food properly, eat slowly and enjoy the taste! Chewing slowly helps break down the nutrients in the food, thus making them more easily absorbable to the body. Taking your time eating will also give time for the chemical signals indicating ‘you are full’ to reach your brain.

B) Dessert Alert:

If you really can’t resist dessert have something fruit based or sorbet as these tend to be much lower in sugar and fat than the more conventional desserts!!

C) Go Easy On The Booze:

There’s no denying that a nice bottle of wine with a meal is often a good addition, but don’t go overboard! The calories will soon add up, so make sure your having plenty of water between each glass of wine.

As usual any questions fire them over.

Ian David Worthington
Creator, Owner and Coach at GymWolfPT

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