We’re all excited and eager when we’re eating out from home. We are naturally foodie. Most of us struggle when eating out from home because we overeat and pick unhealthy food. Such practice may cause us diseases in the long run like obesity, heart problems, diabetes, etc.
An article I read says that eating healthy is a strong base for good health and well-being. Therefore, let me share some of the habits that I’m practicing as much as I can.
5 Habits to a Healthy Eat Out from Home
1. Drink Water
It’s better to drink water instead of juices, sodas, or anything carbonated or caffeinated when eating out. Our body is made up of 60% water. Therefore, water is an essential nutrient that we must take in our body. Drinking water is better than soda or any alike, especially if you have underlying health issues, pregnant, or wanting to get fit and boost your immune system.
I know it’s hard, especially if you tend to have coffee or tea. Here’s a tip! Make sure to order up to a medium-size cup of coffee so you can have room for water. I usually drink water, and then I can take short size (8 ounces) or tall (12 ounces) of coffee or tea, and then drain it off with water again. When it comes to juices, say ‘No’ to tetra pack juices but ‘Yes’ to fresh juices. Afterward, you can also add and drink water to balance.
My point is to drink water as much as we can even we are eating out.
2. Avoid Junk Foods
Avoiding junk foods is my struggle too! I honestly love McDonald’s, Jollibee, pizzas, and other fast foods. But then again, it’s a matter of self-control and discipline if we want to stay healthy even when we eat out.
As per WHO, over the years since 1975, worldwide obesity has tripled. In 2016, more than 1.9 billion adults (18 years and older) were overweight, when obesity and overweight are preventable. WHO also mentioned that one of the leading causes of these problems is an increased intake of energy-dense foods high in fat and sugars.
Bingo! And those are fast foods, deep-fried foods, processed foods, and sugar – our third bullet.
So, instead of eating from fast-food restaurants, try to get a decent fresh meal from restaurants that offer ‘real food’—cooked and hand-made with love.
In that event that you really would like to eat from a fast-food restaurant, here’s a healthy tip! Do not overeat. Do not do this frequently. It should only be occasionally. 😊
3. Avoid or Reduce Sugar
Too many sugary foods may trigger several diseases like diabetes, obesity, and heart illness. So, we should regulate our intake of sugar. Here are some tips on avoiding or reducing sugar to a healthy eat out from home.
- Again, drink water.
- For coffee, ask for at least 50% or down to 25% sugar only.
- Better to use brown sugar instead of refined white sugar for any drinks.
- Avoid sodas or tetra pack juices.
- Choose fresh juices or coconut juice.
- Choose fresh fruit shakes with less or no sugar.
- Say no to sugar-loaded desserts.
- Say no to sauces that are loaded with sugar.
- Avoid or lessen candies.
- Pick dark chocolate.
- Take a small serving of cakes or sweet delicacies.
- Again, drink water. 😊
4. Eat Fruits and Vegetables too
Always add fruits and vegetables to your main meal.
Fruits and vegetables are a great source of vital nutrients for our bodies. A diet loads in fruit and vegetables can protect against cancer, diabetes, and heart disease. Here are some tips for you to healthy eating out from home regarding eating fruits and vegetables.
- Make a thorough review of the menu and choose meals that has vegetables on it.
- Order for a fresh fruit dessert instead of cakes or ice creams.
- Ask the attendant for assistance.
- Check the menu ingredients.
5. Be Mindful Eating
Lastly, and importantly we need to be mindful eaters.
Suppose we must practice mindful eating because it allows us to savor our food and slow down leisurely. Such practice will even help us avoid binging and overeating. Mindful eating also means we are well-aware of what we eat. We opt to pick food that can benefit and nurture our bodies. Remember the saying, “What you eat is what you are.”
There you have it, Lounger! When eating out from home, always remember these five habits to a healthy eat out;
- Drink Water
- Avoid Junk Foods
- Avoid or Lessen Sugar
- Eat Fruits and Vegetables
- Be Mindful Eating
It’s all in your control. We’re here to remind each other how to keep ourselves healthy. To maintain a healthy lifestyle when eating out is not an easy task. It takes self-discipline and strong commitment within us. We can start into a baby-step. Gradually, practicing such habits when eating out from home will make our experience more worthy and healthy.
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