10 tips to maintain a healthy diet when eating out

So in todays blog we are talking about eating out.

The reason for this is that many people we work with struggle with sticking to their "regular" healthy eating habits when visiting a cafe or restaurant. All too often we hear people saying they are confused by how they can head out for a bite without busting their daily calorie intake.

​The question is, is it easy to stick to a healthy diet when eating out?

Absolutely!

As an example, we pay regular visits to a local cafe called Joe's Village Cafe in Coolock Village. The reason for this is that the service Geraldine and the other members of staff provides is really warm, friendly and personal and the food not only tastes great but is also great value for money. All of which fits in with the Evolutis core values and principles.

(Oh yeah, they are also a 98fm best of Dublin award winning cafe!)

One of the options Joe's have on the menu is a (high protein!) chilli chicken omelette containing vegetables, chicken & cheese. This also comes with toast and tea or coffee on the side.

Now, if you were keeping an eye on your calorie intake, there is a very simple way to adjust this particular meal and the great thing is if you ask the girls in Joe's, they'll do this for you! :)

1. Hold the cheese - Cheese as an ingredient is higher in calories so this will immediately reduce the calorie content of the meal
2. 1 slice of non buttered toast instead of two - Butter also comes packed with calories and so limiting this will save you a few more calories
3. Slimline or no milk in the tea or coffee - Again, a simple way to reduce the calorie content without missing out on a nice cup of coffee
4. Smaller portion size - Many of us need to reduce the size of our dinner plates, ask for 1 egg or 1 slice of bacon less

Now, these might seem like very small adjustments in the grand scheme of things, and you'd be right. The thing is, most of us put weight on very slowly over time. It's kind of like death (weight gain) by a thousand paper cuts. So one of the best ways to reverse this trend is to change all your tiny little habits so that you lose weight gradually over time.

Also - by taking this approach you won't need to deny yourself an afternoon or evening "treat" out either by yourself or with friends, family or your better half. The ultimate win/win situation!

So what else can you do to save on those extra "hidden" calories when eating out in Joe's or any other cafe or restaurant?

Here are our top 10 tips for you to follow:
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1. Put lettuce, tomato & onions and pickles on your burger or veggie burger instead of cheese 
2. Have your tuna or chicken salad with smaller amounts of light mayonnaise 
3. Stuff a sandwich with more fresh vegetables and less meat and cheese 
4. Enjoy your salad without the croutons
5. Use light salad dressing instead of regular and choose non-creamy types, and get it on the side only
6. Trim the fat from beef, pork, and chicken (remove the skin from chicken also) 
7. Ask for vegetables in your spaghetti sauce like green peppers, mushrooms, and onions
8. Watch your serving sizes - a sandwich plate size meal is good for most "average" sized people 
9. Use a thumb size portion of butter or oil on your meal, bread or toast only
10. Eat & chew slowly, make your meal last by placing the fork down after every mouthful

So there you have it. Some simple advice for you to stick to healthy eating without denying yourself the enjoyment of eating out!

If you found this info useful or if you'd like some more help with your diet or training make sure to get in touch with us by clicking the link below.

GET STARTED >>> https://www.evolutis.ie/get-started.html

P.S. Next time you are in Joe's make sure to tell Geraldine that David from Evolutis sent you! :)