Eating Out
Eating Out
Eating Out
NTAINING YO
AI UR
M H
LE
EA
HI
W
LT
H!
EATING OUT WHILE
MAINTAINING YOUR HEALTH!
1
BEHAVIORAL GUIDELINES
2
GENERAL FOOD GUIDELINES
3
HEALTHY PLATE
4
CUISINE SPECIFIC FOOD GUIDELINES
5
WHO ARE WE
INTRODUCTION
Plan ahead :
Many restaurants have online menus that you can
review. Decide ahead of time which dishes you might be
interested in trying. Keep the basic principles of healthy
eating in mind when building your meal combos
Portion control without the scale :
Visualize the quantity you wish to have, serve yourself
half of it and chew food thoroughly. Once done if you
wish to have more start again. For example if you wish
to have 1 bowl dal serve yourself 1/2 bowl dal, complete
your meal, if you still feel hungry and wish to have 1/2
katori more, serve yourself 1/4th katori dal.
GENERAL FOOD GUIDELINES:
Portion sizes :
Did you know restaurants often serve two to three
times what you actually need for a normal serving?
Before you begin to eat, ask for a takeaway container
and pack away the extra food that will be too much for
you to consume.
This will save you money and calories.
It may sound weird, but it makes tons of sense. You can
also split your order with another person, if you’d
prefer.
Include buttermilk/ coconut water/ lemon juice :
Instead of ordering sugary drinks go for these
refreshing drinks they help in digestion. Ditch all kinds
of alcoholic drinks, cocktails and mocktails.
CHINESE
50% of the plate: Raw papaya salad/ Green salad
MC DONALDS:
Mc egg masala burger/ fillet o fish/ Mc aloo
tikki/ chicken kebab burger/ Mc pizza puff/ 2 pc
chicken strips/ 2 pc chicken nuggets (Pick 1)
Beverages: PICK 1
Moroccan mint green tea
Strawberry green tea
Coke zero can
SUBWAY: PICK 1
Veggie delight/ Chicken breast/ chatpata chana
Sauces (only 2):
marinara sauce
Red chilli sauce
barbecue sauce
SOUTH INDIAN
CAFE
MEXICAN
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