Picture this: you’re out with your friends having a good time when someone suggests getting food. You immediately have flashbacks to all of the other times you ate out that week — what you had and what you spent. You want to keep the fun going and make memories with your friends; however, you also want to not regret your choices the next day. In order to make yourself feel better, here are some tips for the next time you’re eating out so you can say “well, it’s healthy-ish!”
1. Ordering grilled chicken instead of fried
Whether you’re at McDonald’s, Buffalo Wild Wings or Chick-fil-A, most places offer the option between grilled or fried chicken. Opting for the grilled option will save you a lot of calories and spare you from all those grams of saturated and trans fats. It may cost a little more, but you will feel better mentally and physically.
2. Opting for brown rice instead of white rice
White rice is made by removing the germ, bran, and husk. The bran and husk contain all the fiber and nutritional value of the rice. Brown rice is a whole grain and a healthier alternative to white rice with, in my opinion, minimal taste difference. Next time you’re at Chipotle or even ordering sushi, give brown rice a try!
3. Order sauce or dressing on the side
Ordering your sauce or dressing on the side of your meal gives you greater control over how much sauce or dressing is added, as opposed to having your food come pre-smothered in a sugar-loaded sauce. You can do this trick on salads, chicken wings, burgers, or anything else that comes with a sauce. Most likely you’ll find that you don’t actually need as much as they give you!
4. Choose your sizes
It is common for fast food meal deals to come with medium fries and a drink. Take the portion control back into your own hands by instead asking for a small fry or small drink with your meal to still satisfy your craving without going overboard.
5. Drink water with your meal
A single serving of soda can easily be upwards of 100 calories, and that’s assuming the average person can eyeball approximately 12 ounces while their drink is constantly refilled at a restaurant. Save yourself the calories and the sugar crash later by choosing water to stay hydrated.
6. Choose your side
Several restaurants and food places have made great strides in recent years to be healthier by offering side alternatives for their customers including fruit, sweet potato fries, veggies and side salads. This slight substitution can have you feeling much better later in the day and avoid that sluggish feeling.
7. Try a Milk Alternative
When stopping at Starbucks for your next coffee fix, try skim or almond milk as opposed to whole or 2 percent. Trying a simple switch could easily become your new fave and save you calories in the process.
8. Whole wheat instead of white bread
Restaurants such as Subway, Mooyah and Panera give you choices with the bread components of your meal. Opt for a multigrain or wheat bun as opposed to sesame or white bread. Similar to rice, white bread is made by removing the nutritional aspects of wheat to produce a lighter flour.
9. Mix up your proteins
According to the American Heart Association, red meat typically has more saturated fats than other proteins which can raise your blood cholesterol and increase the risk of heart disease. However, red meat is a good source of vitamins and minerals including B12 and heme iron. White meats like chicken and fish, as well as plant proteins such as beans, can provide a leaner protein alternative to red meat as well as provide their own sources of vitamins and minerals.
All in all, everything is okay in moderation. Don’t stress out so much over counting calories that life passes you by. You know yourself best; feel the situation moment to moment. If you feel like you could handle a splurge — go for it! If you want to stick to the healthier side — great! Being “healthy” is a process. No one chooses the healthy choice every time. It’s about balance because sometimes those chicken nuggets and fries just speak to your soul. So dive in and enjoy the moment!