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After a long day at work, the last thing many of us want to do is cook a meal from scratch. The convenience of picking up food to go is tempting, but it often comes with the challenge of making healthy choices and managing portion sizes. Here’s how you can enjoy the convenience of takeout while still making decisions that align with your health goals.
1. Choose Wisely: Know Your Options
Start by selecting restaurants that offer healthier choices. Many eateries now include nutritional information on their menus or websites. Look for places that provide grilled, baked, or steamed options rather than fried or heavily sauced dishes.
Mediterranean and Middle Eastern: These cuisines often feature lean proteins, whole grains, and lots of vegetables. Opt for grilled meats, salads, and hummus with whole-wheat pita.
Asian: Choose stir-fries with plenty of vegetables, sushi, or miso soup. Avoid deep-fried options like tempura.
Mexican: Go for grilled meats, black beans, and salsa. A burrito bowl with plenty of vegetables and a small amount of brown rice can be a great option.
2. Watch Your Portions
Restaurant portions can be significantly larger than what you need. Here are some strategies to keep portions in check:
Split Your Meal: Consider dividing your meal in half right away and saving the rest for later. This can help prevent overeating.
Choose Smaller Sizes: If the restaurant offers different portion sizes, opt for the smaller one. Kids' meals can also be a reasonable choice if the portions are appropriate.
Mindful Eating: Eat slowly and pay attention to your hunger cues. It's easy to overeat when you're distracted, so try to focus on your meal rather than multitasking.
3. Customize Your Order
Don’t be afraid to ask for modifications to make your meal healthier. Most restaurants are willing to accommodate requests.
Dressings and Sauces on the Side: Request dressings, sauces, and gravies on the side so you can control how much you use.
Hold the Extras: Skip extras like cheese, bacon, and croutons, which can add unnecessary calories and fat.
Whole Grains: Ask if whole grain options like brown rice, whole wheat bread, or quinoa are available.
4. Balance Your Plate
Aim to create a balanced meal by including a variety of food groups:
Proteins: Choose lean proteins like chicken, fish, tofu, or legumes.
Vegetables: Fill at least half your plate with vegetables. They are low in calories but high in nutrients and fiber.
Whole Grains: Opt for whole grains over refined grains to keep you fuller longer.
Healthy Fats: Include sources of healthy fats like avocado, nuts, or olive oil, but be mindful of portion sizes.
5. Stay Hydrated
Sometimes, thirst can be mistaken for hunger. Drink a glass of water before you start eating to help gauge your true hunger level.
6. Healthy Sides
When it comes to sides, choose options that complement your healthy meal:
Salads: Opt for salads with a variety of colorful vegetables. Ask for dressing on the side and use it sparingly.
Soups: Choose broth-based soups rather than creamy ones.
Fruit: Fresh fruit is a great option for a healthy and satisfying side.
7. Think About Tomorrow
If you know you tend to overeat when you’re tired and stressed, plan ahead. Cook extra portions of healthy meals on days when you have more energy and time, and freeze them for future use. This way, you have a quick, healthy option ready when you don’t feel like cooking.
Conclusion
Picking up food to go after a long day doesn’t have to derail your healthy eating habits. By making mindful choices, watching your portions, and customizing your order, you can enjoy the convenience of takeout while still taking care of your health. Remember, every small step counts towards a healthier you.
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