How to avoid those unhealthy dishes at restaurants - most popular restaurant dishes uk

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Americans often eat outside.
We consume about one.
According to the Agriculture Department, the heat we leave home is the third.
Unless you are careful, the food in the restaurant will contain calories, salt, unhealthy fat and sugar.
Here are 7 common menu hazards and how to avoid them.
By law, chain restaurants with 20 or more locations must list the number of calories on the menu.
If you haven't been out for dinner for a while, please prepare the calorie tag shock. “It’s a wake-
Call me when you see a healthy person
Sounds like an eggplant parmigiana main course contains more than 1,000 calories, "said Joan Sarge Black, clinical associate professor at the Health Science Department at Boston University.
"For many people, the heat on this day is more than half a day.
Diners who focus on digital benefits.
They choose lower ones.
According to a 167 study by the Ministry of Agriculture, during the course of the day, calorie dishes and calorie intake decreased by an average of 180 to 2018 calories.
But calories are just a factor to consider.
The chain restaurant must also provide written nutritional information on the menu item, including total fat, calories produced by fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugar and protein
If you do not see this information in terms of logos, counter cards, handouts, etc, please ask or check the company website.
The daily limit of sodium is less than 2,300 mg, but you will never know from the amount of packaging to restaurant dishes or even some drinks.
TGI's chicken corn flakes appetizer on Friday, for example, contains up to 4,930 mg of sodium;
Margar Tower BlackBerry, 570 mg.
When diners in Harvard Medical School research were asked to guess fast-
Almost all adults underestimate the average amount of food they buy at 1,013 mg.
In order to avoid excessive sodium, check the nutritional information of the dishes before ordering.
"It's okay for you to say, 'Okay, I'm going to be half. '''' Or 'I will have to really focus on my sodium for the rest of the week as it will be a very big number.
According to the Centers for Disease Control and Prevention, 71% of sodium in the American diet comes from processed and restaurant foods. The top dining-
According to a report from the Institute of Medicine, Food sources include sandwiches, pizzas, burgers, chicken, Mexican entrees and salads.
Remember this list when you look at the menu.
Words like handmade, sustainable, local sourcing, Grassfed, free-
Range and gluten
When people are not necessarily healthy or unhealthy, they are "attracted to those projects for free --
"The calories," said Brie Turner.
McGrievy, Associate Professor, Department of Health Promotion, Education and Behavior, Arnold School of Public Health, University of South Carolina.
For example, if you change gluten with plain pasta, you will still get the same amount of saturated fat
Free in Alfredo, Italy.
Ask for lighter, lowerfat and lower-
The calorie option can be under a separate name or menu, such as "lighter food "(Applebee’s)
Or "fit decoration "(Ruby Tuesday).
Or eat half the main course and bring the rest home.
This will reduce calories as well as sodium, fat and sugar.
Ordering small plates or appetizers is a great way to reduce portions and save calories, fat and sodium.
But ordering too much will backfire.
"We know from the study that if you increase the variety, you increase your intake," Salge Blake said . ".
"With a lot of small plates you will continue to taste and eat.
"Avoid the trigger and stop at two.
When you go out for dinner with others, order first.
Turner, if you plan ahead and know what you want, you won't be tempted by someone else's ordersMcGrievy says.
"I just want something light.
I want a salad.
The main dish salad in the restaurant is rarely "light ".
"Eat steak house salad at Outback Steakhouse, 910-
Mix green vegetables, 5 oz Sharan and other ingredients, plus a calorie main course with a blue cheese sauce.
You can eat 8 ounces of food in the same center, reducing 160 calories. cut sirloin (280 calories)
Side of grilled asparagus (60)
And a baked sweet potato topped with honey butter, brown sugar and cinnamon (410).
When you order a salad as your main meal, find a lettuce, vegetables and/or fruit, along with some protein and healthy fat, says Salge Blake.
Be careful with those who contain "bread" or "crispy skin" ingredients.
Ask for the seasoning so you can dip the tip of the fork into the seasoning and then into the salad.
You will get this flavor, but it is much less seasoned.
Kale, quinoa, and avocado are healthy in themselves, but their presence in the dish does not automatically become a better choice.
The same is true for trendy dishes such as "bowls ".
Many people have healthy whole grains and vegetables, but the portions can be large.
The best strategy, Turner.
"Do your research," McGregor said.
"Some chain restaurants allow you to customize your food online to determine the amount of calories in the building --your-
"Her belongings," she said.
"If joining guacamole will really make your main course more than calories, it will let you know.
In general, to plant plants, avoid adding high
Fat animal products such as cheese, sour cream and bacon.
Add up calories in drinks.
Have a cocktail, a wine and main course before dinner, and then a latte that can easily contribute 300 to 400 calories or more to your food, not to mention that you may
Smoothies and fruit drinks sound healthy but usually add sugar with the fruit.
Instead, you can have an alcoholic drink if you like.
Also keep in mind that alcohol will reduce your appetite and affect your diet. healthy goals.
Order first and then have a drink.
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