How do I make healthier choices when ordering takeout?
When life gets busy, ordering takeout can feel like a lifesaver. It’s quick, convenient, and often delicious. However, it can also lead to unhealthy eating habits if we aren’t careful. Making healthier choices while ordering takeout is entirely possible with a little mindfulness and planning. Here, we dive into practical strategies that can help you enjoy takeout without the guilt.
Understand Your Options
The first step in making healthier choices when ordering takeout is to understand the menu. Many restaurants now provide detailed nutritional information, which is a great tool. If the menu doesn’t include this information, consider checking the restaurants website before placing an order. Familiarizing yourself with the options can help you make informed decisions rather than just opting for what looks good at the moment.
Choose Wisely
When it comes to ordering, your choice of dishes plays a significant role. Opt for meals that are baked, grilled, or steamed rather than fried. For example, grilled chicken or fish is a great alternative to fried varieties. Additionally, look for dishes that are rich in vegetables. Salads, stir-fries, or veggie bowls can be loaded with nutrients and low in calories. Remember that sauces often add hidden calories, so consider requesting them on the side.
Portion Control
Portion sizes can be a bit out of control when ordering takeout. Many restaurants serve larger portions than we actually need. One effective strategy is to share your meal with someone. Not only does this help you control portion sizes, but it also allows you to try different dishes without overindulging. If sharing isn’t feasible, consider saving half for lunch the next day. This way, you stretch your meal and make two meals out of one!
Mind the Sides
Side dishes often pack a sneaky calorie punch. Instead of opting for fries or onion rings, consider healthier alternatives like a side salad, steamed vegetables, or a cup of soup. These options can satisfy your hunger without adding excessive calories. Additionally, many restaurants offer whole-grain options like brown rice or quinoa instead of white rice, which is a great choice for added nutrients.
Drink Smart
Beverages can add a lot of extra calories to your meal. Sodas, sweet teas, and alcoholic drinks can quickly turn a healthy meal into an unhealthy one. Opt for water, unsweetened tea, or sparkling water instead. If you want to indulge in a drink, consider asking for it without added sugars or syrups. This small change can make a significant difference in your overall calorie intake.
Be Mindful of Dressings and Sauces
Dressings and sauces can elevate a meal, but they can also pack a lot of calories and unhealthy fats. When ordering salads or dipping sauces, ask for them on the side. This way, you can control how much you use. Many dressings can be heavy on sugar and fats, so consider using a lighter option like balsamic vinegar or a squeeze of lemon instead.
Plan Ahead
If you know you’ll be ordering takeout, plan your other meals accordingly. Eating lighter during the day can give you more flexibility at dinner. This can help balance out your caloric intake over the day. Keep healthy snacks on hand, like fruits, nuts, or yogurt, to avoid feeling overly hungry before your meal. This way, you’re less likely to make impulsive, unhealthy choices.
Customize Your Orders
Many restaurants are open to customization, so don’t hesitate to ask for changes. You can request whole-grain buns, extra vegetables, or less cheese. Most chefs are happy to accommodate reasonable requests. Customizing your order allows you to enjoy your favorite meals in a healthier way.
Listen to Your Body
Lastly, listen to your hunger cues. It’s easy to overeat while enjoying takeout, especially if you’re distracted by a good show or conversation. Take your time while eating. Savor each bite, and stop when you feel satisfied rather than stuffed. This approach not only helps with portion control but also makes your meal more enjoyable.
By incorporating these strategies into your takeout routine, you can make healthier choices that align with your wellness goals. It’s about being mindful and intentional with your selections. With a little effort, you can enjoy the convenience of takeout while still prioritizing your health.
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