Healthy Mediterranean Diet Recipes

Running late with no time to prep meals, celebrating the holidays, and get togethers with friends all have one thing in common… FOOD!

In times like these you have a choice to make, you can either throw in the towel and disregard your health completely, or you can practice a few simple tips to make the best of situations in which you are thrown off your ideal eating routine.

The habits of eating out and having food at get togethers are heavily integrated into our lives, so at some point or another, you will be faced with such circumstances.

Think about the last time you were in this situation. Did you do your best to make healthy choices? If so, what did you do? Share below by leaving a comment!

I train in corporate facilities where a lot of my clients are faced with meetings over lunch and office parties on top of the usual holiday gatherings. It is unrealistic for me to advise them not to go to their lunch meeting or not to partake in office holiday parties, so instead I equip them with eating strategies that do the most for their health without asking them to make unrealistic sacrifices.

For more tips on having a healthy holiday check out my post on “How to have a Healthy Holiday Season.”

So, whether you will be eating out at a restaurant or going to a family gathering for a meal, these tips can be used to ensure you stay on track without a lot of effort.

2. Know What You will Order before You Arrive: If you do not have the option to select the restaurant, know where you will be going and determine what you will order by taking a look at the menu online. Knowing what you will order before sitting down at your table empowers you to make a healthy choice easily.

This is a great time to call ahead and make any alterations to the cooking process of your meal if you so desire them. You can ask for your food to be cooked in a certain oil or in a certain way without having to explain your preferences in front of your co-workers or friends.

3. Pick a Protein, Veggie, and Healthy Fat to build your Meal: Speaking of picking a healthy meal, whether you are selecting an option from a menu or making your own plate in your grandma’s kitchen for a family party, use this tip to get the most out of your meal. Build a healthy plate by selecting a protein, a non starchy vegetable, and a healthy fat.

- Protein: eggs, fish, lean meats that are broiled, baked, steamed, poached, or grilled. Stay away from breaded options or those that have a cream based sauce.

- Non Starchy Vegetable: broccoli, carrots, asparagus, brussel sprouts, beets, onions, peppers, leafy greens, tomatos, mushrooms, celery, cauliflower, and cabbage to name a few.

- Healthy Fat: avocado, coconut oil, salmon, walnuts, olive oil, and almonds.

4. Opt for Water instead of Soda, Diet Soda, Lemonade, Sweet Tea, or Juice: Choosing the latter means you are essentially drinking sugar water. Insulin is you primary fat storing hormone, and drinking a glass of such sugary beverages will trigger it to respond. Remember, 4g of sugar equals about 1 teaspoon, so you are drinking about 10 teaspoons of sugar from one serving of coke. Diet sodas are no better as they are riddled with artificial sweeteners and chemicals that have been linked to a multitude of health related complications. Picking a glass of water with your meal will help reduce insulin response and ultimately fat storage.

If you are at a holiday party, snack on the veggie tray before eating a meal if a salad option is not available, or if the only salad option is doused in ranch dressing.

6. Eat the “Good Stuff” First: I referenced this tip in my post on “How to Eat More Vegetables,” but in comes in handy for dining out as well. Eat the healthy vegetables and foods on your plate first, and save the less healthy options for last. You will increase the likelihood of actually eating your fruits and veggies when you are more hungry and starting out your meal.

7. Practice Portion Control: Restaurants are notorious for piling up enough food for two or three meals all in one. This is also easy to do to your own plate at parties. Be mindful of how much food you are piling up and wait 20 minutes after finishing before deciding if you want to go back for seconds.

 Again, these tips on how to dine out healthy do not require for you to make any major changes to your current habits while still having the ability to make improvements to your health. If you do not cook a lot of meals or if dining away from home is inevitable a big part of your life due to work, this is a simple realistic way to start improving your diet.

By Danielle

Source: http://www.fitnessbydanielle.com/dine-healthy/