Diet tips for eating out

Whether you have a job that demands wining and dining with your clients or a family that loves grand get-togethers at restaurants, outside food can harm your health and at the same time add inches to your waistline. Here are a few full-proof diet tips for eating out. Follow these without fail, even when having a meal outside: Eat everything but in moderation Portion size is critical. Restaurants tend to serve a much larger portion than one would normally eat at a meal, which can leave you with a whole day's worth of food at one sitting. In this case, do the hand test. Carb-filled foods, such as pasta and rice, should be limited to the size of your fist. Match proteins up, such as salmon or steak, to the size and thickness of your palm. When portioning veggies, the more the better, as long as they're not drenched in butter, oil or cream. Chinese, with a twist While Chinese menu comprises of deep fried meats, sugary sauces and starchy dumplings, other widely available dishes include steamed veggies, unbreaded meats and broth-based soups. If the entree selections don't contain a lot of veggies, add an order of steamed veggies and mix them directly into the meal so they still get the same flavourful satisfaction while saving big on calories Avoid sauces Since most sauces are filled with oil, sour cream, sugar, butter, or cream, or a combination of these, they are very calorically rich. Be careful not to dump the entire side of sauce onto your meal. Use the teaspoon to measure one or two scoops, as a general rule. Some lower calorie sauce exceptions to this include red sauce and fresh veggie or fruit-based salsa. International sabotage Some of the highest calorie cuisines include French and East Indian. If you take away the butter and cream based sauces, puff pastry wraps and fat-braised meats, much of the essence and flavour of the food is taken away. Though Indian food includes a lot of nutritious vegetables and legumes, the coconut milk, ghee, and oil added to most dishes ahead of time aren't able to be substituted upon request. Ask for substitutions Understanding how to make good menu substitutions is one of the smartest tricks. Restaurant staff usually aim to please. Unless the menu says "no substitutions," most restaurants are accommodating. If you're polite to your server they will probably be happier to accommodate you.