To eat well and healthy outside the home you should prefer simple preparations, without sauces, and always include salad and fruit in the main meals. Avoiding self-service and carvery restaurants and sharing sweet desserts are good tips for avoiding excess calories, which is especially important to avoid the "yo-yo effect" after you manage to lose weight with a planned diet.
1. How to better choose the main dish
The ideal main dish should contain the following foods:
- Protein: preference should be given to fish and lean meats such as chicken and turkey. To reduce the calories of meat, you should remove skins from chicken and fish and visible fats from meat, as well as avoid fried foods and breading;
- Carbohydrate: rice, pasta or potatoes;
- Leguminous: beans, corn, peas, chickpeas or soybeans;
- Salad: you should give preference to the raw salads and, if possible, eat the salad before starting the main course as it will reduce hunger and increase the feeling of satiety.
It is also important to avoid putting calorie sauces in the salad, such as mayonnaise, and do not add snacks to the meal like shrimp, olives and small toasties.
The following video gives tips on how to inhibit appetite naturally.
2. What are the healthiest sauces
The best choices for sauces are tomato sauce, vinaigrette and pepper sauce as they are rich in anti-oxidant vitamins and add few calories to the dish. You should avoid sauces with sour cream and cheeses.
3. What is the best drink
Preferably, drink water as it will help fill the stomach and satisfy your desire to drink liquids during the meal without adding any calories. Other healthy options are juices and unsweetened teas. Natural versions of beverages should also be preferred, as industrialized products contain dyes and preservatives that may be toxic to the body when ingested in large quantities.
4. Ideal dessert
The ideal dessert is fruit. In addition to the sweet taste, the fruits moisturize and provide vitamins and minerals that will aid in proper digestion and contribute to the proper functioning of the body. If the craving for sweets is unmanageable, a good tip is to share the dessert with someone.
5. Best snack choices
When making snacks away from home, prefer fruit vitamins, fruit salads, jellies, natural juices or yogurts with seeds such as oats and flaxseed. If you want anything else, bread with butter or with white cheeses and lettuce is the best choice. If salted foods are the only option, you should prefer those that are baked in the oven and avoid fried foods and puff pastry. See more examples of easy and quick healthy snacks in: Healthy Snack.
6. Tips for not overdoing when eating out
Some great tips for not eating too much, ingesting more calories than needed, are:
- Do not gain calories from what you do not like. If you are not very fond of sausage, for example, do not put it on the plate just because it looks good or because someone said that the sausage from that restaurant is wonderful;
- In the pizzeria, one should avoid the stuffed edges, the extra catupiry and the flavors that bring bacon and sausage, because they are caloric sources that can be replaced by healthier ingredients, like mushrooms and fruits;
- Go ahead in the self-service queue, so your colleagues will not influence you with their choices;
- In the Japanese restaurant, one should avoid fried versions of the preparations, such as hot roll, guiozá, tempura;
- One should try to take the snacks from home so that it is easier to make a healthy choice and avoid the temptations of the cafeteria.
It is also important to avoid industrialized ready-to-eat meals as they are rich in preservatives and flavor enhancing products that can cause irritations in the intestine and even cancer.
Also know how not to gain weight on travel:
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