Eating out guide

Eating out Sometimes eating out whilst trying to stick to new healthy eating habits can be hard. I have clients message me all the time asking me to look at menus and help them with options to choose when eating out. This is a great help to them and myself as there PT. I know […]

Eating out

Sometimes eating out whilst trying to stick to new healthy eating habits can be hard. I have clients message me all the time asking me to look at menus and help them with options to choose when eating out. This is a great help to them and myself as there PT. I know they would struggle if they didn’t ask for my advice, and could possibly undo all the hard work from our training session.

So here are a few options to choose and what to avoid when eating out

Chinese: msg is your worst nightmare here.
Try eating :
Stir fry vegetables
Chicken or fish
Ginger and garlic are great options aswell and chilli
Choose steamed or jasmine rice
Meals like chicken with garlic and spring onion with jasmine rice

Avoid:
Anything fried or deep fried
Anything with the word ‘crispy’
Breaded items
Prawn crackers are extremely calorific and don’t fill you up
Beef, lamb and pork contain higher calories and are fattier meats
Creamy sauces like Chinese curry
Fried rice
Chips
Curry sauce
Avoid meals like Egg fried rice, Beef, samosas, prawn crackers and spring rolls

Indian
Although most people find these dishes rich and fattening you can have some really nice healthy food.
Try eating:
Chicken tikka
Chicken shashlik
Tandoori chicken (on the bone so not as lean as tikka)
Tandoori fish
Madras chicken
Tomato based sauces with chicken
Vegetables – stuffed peppers
Sag aloo
Steamed or jasmine rice
Chapati
Salad
Meal idea: chicken tikka/chicken shashlik main with boiled rice salad and chapatti x1

Avoid:
Creamy curries like korma
Lamb, Beef as not as lean as chicken
Pilau rice
Naan bread
Anything fried
Onion bhaji
Samosas

 

 

Italian
Italian food are very carb based. Choosing a lot of wheat can upset some peoples tummy, especially those that suffer with bloating.
Try eating:
Pasta in tomato based sauces like arrabiata
Chicken breast in tomato sauce
Low calories pizza (the healthier Pizzas on offer) served with salad
Chicken salad no dressing
Sirloin steaks with potato

Avoid:
Caesar salad
Pizza with Beef, charizo, pepperoni toppings
Cheesy pizza
Deep pan pizza
Chips and sweet potatoe fries
Carbonara
Mascarpone
Garlic bread
Dough balls
Bread sticks

Good meal: tomato sauce with spiralized vegetables chilli and chicken with side salad no dressing

Thai
Try to eat:
Stir fry with fresh vegetables
Chicken
Prawns
Boiled rice/steamed rice/jasmine rice
Vegetables stir fried in oyster sauce
Chicken skewers but avoid the peanut sauce
Teriyaki chicken
Stir fries with vegetables and lean meat
Hot and sour soup
Clear broth soups
Thai salads

Avoids:
Creamy curries like Thai green curry
Malaysian curry
Fried rice
Pad Thai
Noodle dishes
Spring rolls
Creamy soup
Coconut milk meals

Good meal choice; chicken and vegetable stir fry with salad and jasmine rice.

Pub grub
Try to eat:
Chicken salad
Jacket potato with chilli
Five been chilli with boiled rice
Chicken skewers with salad
Grilled chicken with peas and jacket potato
Small portion of penne pasta in tomato sauce with salad
Lean steak with jacket potato and vegetables
Carvery with turkey and vegetables
Fajitas with chicken or vegetables

Avoid:
Chips
Fatty meats like Beef and pork
Mash potato (it could be done with cream and lots of butter)
Sweet potato fries
Burgers
Gammon egg and chips
Any challenges
Creamy soups
Pasta in cream sauce
Curry in cream sauce
Salad dressings
Sauces
Chicken with batter or fried
Southern fried anything
Carvery with lots of roast potatoes, mash, Yorkshire puddings etc

 

I hope this helps you next time you are eating out.
Remember to always ask the waiter/waitress to leave dressings off, swap chips for jacket potatoes etc. It’s easy to ask, it’s not to see easy to burn off the calories if you do not ask.

If anyone needs more guidance and tailored food plans please get in contact.
Liannemilner88@gmail.com

 

 

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