Tips for weight maintenance when eating out & travelling

by Lisa Sherman, Nutritionist; Mobile 0413 580 608; Email:  wholelifenutrition1@gmail.com

Website: www.wholelifenutrition.net.au

It’s summer-time and this is often a period when we socialise more with friends and family, eat out more or go on holidays. Eating away from home can be a challenge when trying to lose or maintain weight, and may impact our training. Often the available choices are high in refined carbohydrates, added sugars, added salt, saturated fat, and high in kilojoules and low in nutrients. We also often eat more than we normally would and don’t have as much control over how our food is cooked.

However, with a few simple tips and planning ahead, eating away from home can still be an enjoyable and healthy option without adding extra kilojoules or derailing your training.

Eating out

·      Check the menu beforehand – have an idea of what healthy options are available with a mix of lean protein (plant or animal depending on preference), carbs, vegetables and fats

·      Be mindful of portion size – order an entrée instead of main size

·      Add extra vegetables – order a side salad or steamed vegetables with your entrée

·      If you want to have two courses – share an entrée or dessert

·      Skip the bread basket

·      Opt for tomato, herb, vinaigrette based dressings and sauces instead of creamy and mayonnaise ones

·      Ask for sauces on the side so you control how much you add to your dish

·      Be mindful of cooking techniques – opt for grilled, poached, steamed, baked, braised, avoid fried, battered and crumbed options

·      If ordering animal based protein, choose lean meat, skinless chicken or seafood

·      Drink water with your meal

·      Limit alcohol – if you are drinking alcohol, alternate drinks with water

·      Enjoy your meal, eat slowly, savour each bite and listen to your body – stop eating when you feel 80% full

Travelling

·      Keep moving! Both planned exercise and incidental physical activity is important for weight maintenance

·      Pack your trainers and walk when you can such as to breakfast, after a meal, before dinner – look for opportunities to be more active and increase your incidental activity

·      Consider taking water and healthy snacks such as those shown in the picture with you

·      Shop at local grocery stores – boxed salads with dressings on side, vegetables, hummus, fruit – are all good options

·      Choose venues that offer salads and other healthy meals instead of takeaway and fast food chain outlets