Eating Clean While Eating Out

Many would consider Beijing to be a foodie’s delight. With so many restaurant options, one can practically eat their way around the world without ever leaving the city.

Add to that the convenience of various apps through which one can order food without even leaving their bed! With all these temptations it can be hard to stick to cooking healthy meals every single day.

But if you eat out often or order takeaways, it’s good to have a set of guiding principles to help you choose healthy options and avoid the post-meal guilt. Here are some ideas to help you navigate the menu better and make it easier for you to stick to your guns if you have decided to take control and eat clean!

First Step: Believe it's possible and speak up to stay fit!
Scan the menu quickly to find something suitable. See something you like that’s about 80 percent there? Don’t be afraid to request them to modify it – you can ask for the fries to be swapped for a side of veggies or your fish to be grilled, instead of fried and so on.

Most restaurants these days are usually pumped up to talk about options! Be aware of the options in your area and try to frequent restaurants like these when you must eat out.

Take note of the buzz-words

Yes, words like ‘green menu,’ ‘organic,’ ‘locally sourced,’ ‘grass-fed,’ etc. are a bit trendy but they can serve as an indicator that the restaurant is conscious about its sources or the way the food is prepared. Also, remember that cholesterol-free does not mean fat-free, ‘lite’ does not necessarily mean lite in calories or fat. So, if you’re unsure about the ingredients in a particular dish, there’s no harm in inquiring.

Be smart about soups, salads and starters
When you order soup, go for broth based clear soups, rather than creamy ones. Ask the waiter to skip the breadbasket and see if it can be switched for healthier options like a bowl of edamame. Croutons are usually fried and offer no nutritional value. Try replacing these with green pepper strips or almond slivers for that extra crunch!

Studies have shown that ordering a salad before anything else may help you consume fewer calories by the time you finish your meal. Also, if you must have the salad with a dressing, ask for it to be bought separately to the table. Instead of pouring the dressing, dip your fork into it and dab it over the salad. You can opt for pure honey, lemon juice or ginger paste instead of creamy dressings.

Sometimes you may find that the selection of starters is healthier that the main course. For example, don’t be shy about choosing the fresh veggie spring rolls as your main meal rather than a starter. If the portions are tiny, you may consider adding a fresh juice or a smoothie.

When it comes to the main course, practice these portion control tricks:

• Look around and take note of the portions. If they are too big, split it with a friend or ask for half of the portion to be boxed into a takeaway even before it arrives at the table.
• Aim to be the last one to finish eating. This may help you eat slower and limit portions.
• Don’t go to the restaurant starving – eat a small healthy snack at home to prevent overeating when you get there.

• Load up on veggies – divide your plate to ensure that half is dedicated to veggies and a quarter each to proteins and carbs.
• Stay away from ‘bottomless drinks’ and ‘all you can eat’ buffets!

If you must eat at a buffet, try this:

• Stop justifying it i.e. ‘I’m on a vacation,’ ‘It’s Friday,’ ‘Think about all the starving children,’ etc.
• Take a look at the entire buffet, before choosing what you want to eat.
• In a multi-cuisine scenario, try to stick to a single cuisine.
• Decide to limit your trips to the buffet to one or two rounds.
• Set a goal to have ‘open spaces’ on your plate when you get to your seat.

Lastly, skip the dessert:

But if you want to give your will power a break, a square or two of dark chocolate at lying at home or a slice of fruit may be a good option.

So, There you have it. Eating out doesn’t necessarily mean that you will have to relax your nutrition plan. Keep these tips in mind, and it while it may be awkward at first, soon it will become a habit. You may never have to compromise or ever panic about being the indecisive one at the table again!

Photos provided by Sanfine International Hospital