Where do you usually eat your meals
It is often seen as a benefit to eat out frequently as an expat. Eating out has many advantages, such as: B. enables early meetings, team building or the entertainment of visitors. When you eat out, you can enjoy the local cuisine of your adopted country. However, if you find this is affecting your health, there are some changes that you might want to watch out for.
Choose a good restaurant
Go ahead and find a restaurant nearby and suggest a restaurant that also offers healthy options. Usually, Japanese or Mediterranean restaurants often have nutritious and less fatty foods on their menu.
Check the restaurant menu before you plan to eat. If the meals are high in calories, choosing a healthier alternative may be better. If not, choose meals with plenty of steamed vegetables or freshly fried vegetables, grilled meat or fish, and only order a small serving of carbohydrates like potatoes or rice.
Eat a healthy snack before heading to the restaurant
It sounds illogical to go out to dinner anyway, but try to have some fruit, low-fat yogurt, or drink a large glass of water before you go to a restaurant. This prevents you feeling hungry and you are less inclined to order a large meal than usual.
You should avoid this as much as possible:
Even if everyone orders a pizza or a “comfort meal”, don't let yourself be persuaded. Stick to your plan as best you can.
Ask how the meal was prepared
This has a big impact on the fat content. Pick meals that have been steamed, poached, grilled, or fried. Avoid fried foods.
Refrain from bread
It's tempting, but reaching for bread regularly will affect your line. Bread fills the stomach, but has very little nutritional value. It is better to save your calories for vegetables and meat. This way you benefit longer and get the nutrients your body needs.
Opt for fruits or vegetables
Pay attention to how the fruits and vegetables were prepared. If there are steamed or cooked vegetables on the menu or as a side dish, it's best to go for them. Avoid vegetables cooked in garlic butter or cream. Fruit is best eaten raw. Fresh fruit salads are always a great alternative for breakfast with colleagues.
Ask for the sauce on a separate plate
If your meal or salad comes with a sauce, ask for the sauce as a side dish and use it sparingly. Mayonnaise, gravy, and salad dressings can contain many hidden calories. Try to use only a few sauces.
Skip the dessert
When eating out, you can easily forego calories if you skip dessert. Better to order a mint tea or a coffee to digest.
Think about the drinks
Caution: Alcohol and sugary drinks are also high in calories. Do not concentrate fully on meals and then consume your calories through wine or soft drinks. Better to order tea, water or soda water with a slice of lemon or lime.
Ultimately, control your meals as much as possible. There will certainly be days or events when healthy eating is not possible. However, if you make meaningful choices most of the time, the occasional "sinning" will not have a negative impact on your health.
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