Maintaining a healthy diet while eating out can be a challenge for our elite foodies, especially with all those delicious menu items making healthy choices can be World War III. Fear not once again O’ ye faithful beloved FOOD AND CALORIES is here to help you stay on track with your weight and health goals while enjoying dining out. Let’s dive in.
CHECK OUT THE ONLINE MENU
If the restaurant has an online menu you can check for healthier options before going to avoid
making impulse decisions once you arrive.
KEYWORDS TO HELP WITH MAKING CHOICES
Keywords such as grilled, baked, broiled, steamed, breaded, roasted, creamy (shout-out to Lagos
and Abuja babes and their love for creamy pasta) or fried are usually indicated in the menu
descriptions. These keywords help to indicate and choose healthier options. Go for the grilled,
steamed, baked, or broiled options as they involve less added fat compared to the fried or
breaded options.
PORTION CONTROL
Our foodies have heard this one multiple times. “But the food just looks so good you can’t take
your mind off it” We’ve been there and we understand.
Slow down and enjoy each bite. Pay attention to your body and stop eating when you are full.
Some restaurant’s portions are more than what you’d serve at home so instead of clearing your
plate, ask for a takeaway. This way you can enjoy your meals on your own timeline while
staying healthier.
HIDDEN CALORIES
This is a subsection of the good, the bad, and the empty calories we learned last week. We
already know sodas and beverages are examples of foods with empty or hidden calories.
Dressings and sauces are also examples very common in restaurant menus. Ask for dressings and
sauces on the side to control how much you use.
THE ‘BUKA’ GUIDE
For your swallow, you can ask for a little stew due to the quantity of oil – one tablespoon of oil
has 120 calories now imagine the oil floating on that buka stew- “but the extra calories can help
for gaining weight” Focus on the quality, not the quantity. If your amala seller doesn’t like being
bothered, you can ask for your stew on another plate.
PROTEIN CHOICES
If you eat out often and for restaurants with only one cooking option for protein (frying) opt for
lean protein such as chicken or fish that are lower in saturated fats and calories instead of fatty
protein like beef or pork. We don’t advise you to cut them out of your diet, you can indulge
occasionally.
VEGGIES
“Veggies? At a restaurant?” We can feel the eye roll that came with that question. Adding a lot of vegetables either as a side dish or main part can add macro or micronutrients such as fiber and vitamins to your diet while keeping your calorie count low due to the very low-calorie content of vegetables. opt for sautéed or roasted vegetables for flavor.
● If you are craving a less healthy meal, enjoy it in moderation or balance it with healthy
meals. Visit our Instagram page @food_and_calories_ for detailed videos on pairing
your sweet treats with healthy meals.
● Don’t be afraid to ask for modifications in your order.
● Stay hydrated.
Dear foodies, you can still enjoy eating out while staying true to your health and wellness goals.
We are proud of you and with you at every step!!
XOXO,
FOOD AND CALORIES💜.