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The Fitness & Wellbeing Studio

Thorley Hall Farm

Bishops Stortford


Cm23 4BE

Tel: 07837 487 429

Email: studio@king-of-fitness.co.uk

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How To Eat Healthy When Eating Out

7 Tips To Help You Eat Out And Stick To Your Health Goals

Eating out is both enjoyable and sociable. However, studies have linked dining out with overeating and poor food choices.

We have teamed up with South Street Pantry, a Vintage Style Tearoom in Bishops Stortford to show you how can stick to your health goals without having to give up your social life. The same principle can be applied when eating at other establishments.

1. Read the Menu Before You Go

If you’re not familiar with the menu, read it before you get there and make your selection. You’re more likely to make unhealthy choices when hungry.

The sight, the smell of food can make sticking to a plan more difficult especially if you are hungry. Choosing your food before you arrive makes it easier to avoid decisions you may regret later.

2. Eat well before you arrive

Don’t starve yourself prior to going out for food, because if you’re hungry when you arrive at a restaurant, you may end up making unhealthy choices or end up eating too much.

3. Check How The Food is Sourced, Cooked and Prepared.

The way food is sourced, cooked and prepared can have a significant impact on the amount of calories it contains.

A poor grade of meat will be packed out with an array of ingredients to give it the same texture, shape, size etc. Try to opt for establishments that offer locally sourced meat and produce for two reasons. (1) It supports local small businesses (2) It is typically a better-quality product.

The way food is cooked can also have a significant impact on calories. Look for food that has been steamed, grilled, roasted or poached. These methods typically require less cooking oil and therefore reduces calories over foods that are described as pan-fried, crispy or sautéed.

4. Enjoy and Savour Your Meal

Take time to savour and enjoy the aromas and flavours of your meal while enjoying the company and atmosphere. Mindful eating has been linked with healthier food choices in restaurants and can also help improve self-control and prevent overeating.

5. Don’t be easily misled

In social situations it can be easy for other people to influence our decisions without us really noticing. People’s menu choices and eating behaviours can be highly influenced by the choices of others around the table. Avoid this by ordering first. This will mean other’s food selections won’t influence yours

6. Don’t Be Afraid To Ask

Packing out your plate with vegetables can be a great way to reduce calories and keep you feeling full. So, when you order your meal, ask the server to swap part of your meal, such as fries, wedges or chips for extra vegetables or a salad. You’ll boost your vegetable intake and cut your calories.

7. Don’t be fooled by Salad

You may think you are making a healthy choice by selecting a salad. However, if the salad is covered in a sauce or a dressing it can add a lot of extra fat and calories to a dish. So, ask for your sauce or dressing on the side. This way you can control the amount you eat.

Lets Look At South Street Pantry’s Yummy Menu

Looking at South Street Pantry’s Menu you really are spoilt for choice. Lets look at the Menu and look at some healthy food swaps that will keep you on target.

SWAP Homemade Granola for… Piping Hot Porridge

As great as homemade Granola tastes it is usually calorie packed due to the Honey, Syrup, Nuts, Oats, Fruit and Coconut that’s packed into it. A more filling option would be the Piping Hot Porridge. A warm hearty breakfast that is going to keep you feeling full. Remember to ask for Honey, Syrup, Jam etc. on the side so you control the amount of extra calories you are adding.

Swap Eggs Benedict for… Eggs on Toast

Who doesn’t like Eggs Benedict?! However, with the Hollandaise Sauce packing a huge calorie hit, their healthy options available are… Eggs – A real winner of a Breakfast. Eggs are packed full of protein and when poached or scrambled and paired up with Granary Toast is one of my favourite breakfast choices. Sure to keep you full until lunch! “Bread”!?! I hear you scream … Don’t be a carb hater… Carbs don’t make us gain weight… more calories going in than we burn is what causes weight gain!

Homemade Soup of the Day

Another food that can often catch people out… Why!? Because it so often has cream added…. So although it makes it much thicker and tasty it also adds a hit of calories you may not be expecting or allowed for. Don’t be afraid to ask what’s gone into the soup.

SWAP Pulled Pork Brioche for… Pantry Burger

With a BBQ Sauce typically containing ketchup and brown sugar Pulled Pork is sweet tasting and very yummy especially when accompanied by a brioche bun but can deliver a big hit of calories. As its cooked in the sauce you’re unable to ask for the sauce on the side…

So, swapping for the Pantry Burger can be a healthier option by going ‘naked’ with the burger. Ask for the burger ‘naked’ and you’ll save calories with no calorie dense brioche bun. Take it a step further and swap the Chunky Wedges for a big salad!

SWAP Chicken New Yorker for….. Lemon & Thyme Chicken & Halloumi Wrap

As yummy as the Chicken New Yorker is… The BBQ & Honey Glazed chicken that is topped with Cheddar and Bacon packs a calorie hit. So, opting for the Lemon & Thyme Chicken & Halloumi Wrap with a sweet potato salad is a much lower calorie, protein packed alternative.

I hope that you can see from this that you can still dine out and enjoy some extremely good lovingly made food while eating healthy and still keeping you on track for your health goals.