Work, travel and a hectic lifestyle results in many of us eating out almost three to four times a week. This can weigh especially heavy on those trying to shed the kilos.
But ordering out your meals doesn’t necessarily have to throw your diet in disorder. Just ensure you make the right choices – here are 5 ways to order sensibly if you are eating out:
If it’s Chinese, stick to soups and appetisers
Rice and noodles are rich in calories (can range from 900-1,400 kcals) so it is best to avoid. Opt for lean protein and vegetable dishes that are steamed and stir-fried, like momos instead. Choose clear soups over creamy ones.
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If it’s a roadside stall, ask for rajma
Chicken and fish are both excellent sources of protein and make an ideal main course. Ask for them grilled, and tell the vendor hold off on the oil basting. Vegetarians should go for paneer tikkas, stir-fried vegetables with dal, parathas made with seasonal greens and rajma gravy (100 grams of rajma contain 140 calories). Make sure you ask them to hold the cream.
If it’s sandwiches at Subway, hold the sauce
Check the menu to see what low calorie, low fat options are on the list. Choose whole wheat or Italian bread over white flour and vegetable sandwiches rather than meat or ham. Tossed vegetables are both low in calories and rich in fiber, protein, antioxidants and other essential nutrients.
If it’s continental, no cheese
If you’re ordering pizza, ask for thin crust instead of thick and vegetable toppings only, no cheese. Same rule for burgers. Grilled chicken or vegetable sandwiches without cheese are another safe bet, as they are approximately 330 kcals.
If it’s dessert, favour fruit
Skip cakes, pastries and ice-cream. Go for fruit salad with low-fat ice-cream or sugar-free desserts, if they are on the menu.
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