Life Plus Fitness - How to Eat Out Healthy

How to Eat Out Healthy

MEXICAN: Proteins: You'll find a variety of fish, chicken and beef but try to skip the dishes that have cheese or processed carbs like high calorie tortillas, such as enchiladas and burritos. The grilled chicken or fish dishes are your best bet. Vegetables: Ask how they are prepared. You will find a good amount of veges such as grilled onions, green peppers and tomatoes all good choices Carbohydrates: Choose plain or steamed rice. Fruits: Not common and probably will have to get your fruit some where else.	GREEK: Proteins: There are many good choices such as char-grilled, broiled and roasted meats and fish, which are plentiful on Greek menus. Make sure to ask that they do not add oil or butter. Also you'll find a lot of seafood, from shrimp to snapper, and lots of lamb and chicken. Try to stay away from lamb. Greek spices make roast beef and chicken very delicious. Vegetables: Grilled vegetables are a great choice ask for it without added oil but ask for generous vinegar or spices before cooking. Try Vegetable kabobs they are a great option. My favorites are cucumbers, eggplant and onions but pass on olives and capers, as they are high in sodium. Carbohydrates: Rice is a great choice when ordering out. Get it steamed and see if they have brown rice. Fruits: Not popular on the menu
CHINESE: Proteins: Good choices such as beef and poultry are always available. Make sure you ask for white meat when you order chicken and avoid duck, as it's fatty. Try the seafood grilled and thrown in with fresh veggies. Portion sizes are important to watch with these meals. Since some Chinese food come chopped or shredded, it can fool you into eating more than you should because you can't see your portion size. Vegetables: Try veggies you wouldn't normally cook for yourself. Snow peas, water chestnuts, mushrooms, green beans and broccoli are always available and make a delicious combination. Ask for them steamed, or if you order a stir fry dish, ask for them to make it in water or some other oil substitute. Carbohydrates: Ask for steamed rice and avoid fried rice altogether, as it contains lots of oil and sodium. Also ask for brown rice. Fruits: Ask for oranges but I would plan to have fruit some where else.	ITALIAN: Proteins: Good choices such as beef and poultry are always available. Make sure you ask for white meat when you order chicken and avoid duck, as it's fatty. Try the grilled seafood and thrown in with fresh veggies. Portion sizes are important to watch with these meals. Since some Chinese food come chopped, it can fool you into eating more than you should because you can't see your portion size. Vegetables: Try veggies you wouldn't normally cook for yourself. Snow peas, water chestnuts, mushrooms, green beans and broccoli are always available and make a delicious combination. Ask for them steamed, or if you order a stir fry dish, ask for them to make it in water or some other oil substitute. Carbohydrates: Ask for steamed rice and avoid fried rice altogether, as it contains lots of oil and sodium. Also ask for brown rice. Fruits: Ask for oranges but I would plan to have fruit some where else.
FRENCH: Proteins: You'll love the fact that French dishes use lots of chicken and turkey. Make sure you ask for poultry without sauces, as hollandaise and other creamy sauces. You may order your meal sauteed, that is actually not bad. Just request they do it in a flavorful wine, as the alcohol will evaporate during cooking. Try to stay away from duck, as it's loaded with fat, but help yourself to grilled or roasted chicken or turkey breast. Fish is a great choice but watch for scallops or escargot, which are often cooked and served in butter. Instead, get your seafood poached grilled or sauteed in wine. Omelets are good just ask for egg whites only with no added butter or oil in the cooking. Vegetables: Steamed vegetables are a great choice. Ask for vegetables without cheese and make sure they aren't fried. Ask for them grilled with balsamic vinegar which very delicious. Carbohydrates: Try steamed rice and ask for it plain because rich sauces are the norm in French cuisine. Fruits: Many salads and appetizers utilize fresh fruit, including apples and citrus, and you'll find that most places are happy to put together a plate for you.	STEAKHOUSE: Proteins: Beef, chicken, and fish are such good choices. The great part is they grill their food. Just make sure your avoid the steak sauce and ketchup because they are high in sodium and sugar which will make it hard to lose weight. Vegetables: Picked steamed or grilled and ask for "no butter." Pick a mixed green salad but ask for flavored vinegar or fresh lemon on the side instead of salad dressing. Carbohydrates: You can have a baked potato but ask for it plain. They are known for adding too much butter, sour cream and other toppings full of fat. Do ask for plenty of chives and freshly ground black pepper, as this makes for a yummy potato. Ask for brown rice as well if there is an option. Fruits: Make sure it's fresh fruit other fruit will probably be filled with sugar or other additives.
FAST FOOD: Proteins: Good choices are grilled chicken, grilled skinless chicken breast, or turkey. Make sure to ask for white meat and skinless. Vegetables: Ask for sliced lemon to squeeze on your greens. Ask for extra lettuce and tomato on the side for more of a salad. Stay Away From: Sandwiches order without mayo or sauce. Discard buns but pitas are ok. Avoid cheese and discard tortilla. Try to stay away from sour cream or guacamole.	FAMILY DINER: Proteins: When they say "grill" they mean fry. Choose foods that are broiled or baked to avoid the oil and butter these grills require. Ask for egg white omelet make with fresh veggies, but be sure to tell them you want it cooked without any added oil or butter. One great thing to eat is roasted chicken or turkey breast but be sure to ask if they deep-fry their meet. They don't always make note of it on the menu. Vegetables: Ask for vegetables to be prepared, and request steamed if possible. Also make sure to you ask for them to be salt free and butter free. Carbohydrates: Most diners have a baked potato on their menu. Be sure to ask without butter, sour cream or other fats that they love to serve. Fruits: Avoid fruit juice, as they are high in sugar. Be sure to check to see if the fruit is fresh. Canned fruit is usually served in a sugary-syrup that should be avoided.