Eating out is part of life, but it can be hard to pick a healthy option that is not going to add weight to your stomach. Life has distractions and eating out makes it hard for anyone to stick to a healthy program. When you are home and have time to plan, it is easy to find the leanest proteins, lowest glycemic carbs and best fats. However, when that isn’t available, how can you still feel good about your eating choices?
Always try to plan ahead and have extra natural protein bars in your car, desk or work bag. If for any reason you are unprepared, I am going to give you some different healthy eating ideas. You can still eat healthy when you eat out; you just need to know smart options.
WORK LUNCH
Work lunches can happen at any time and Tupperware, bag lunches and hardboiled eggs are not the image that will help you close the deal. Chances are you are going to a nicer restaurant and there are plenty of opportunities to get healthy food. You can always order a salad with grilled chicken (sometimes a double order of chicken is necessary) but if you are with a bunch of guys a salad might not get you respect. So order a steak or fish and substitute the fries and potatoes for steamed vegetables. You can never control how much oil or butter the restaurant uses but at least you can control the carbohydrate intake. Try to avoid alcohol and drink plenty of water to fill you up faster so you resist other temptations.
FAST LUNCH
You have little time and you did not bring anything for lunch. Your best option is a fast food place. At most fast food places, you can order salads, burgers and grilled chicken sandwiches. I recommend tossing out the buns and adding the meat to a salad. Most of the time the meat you ordered is not natural or from a good source. At least you are getting some protein. One of the best places I like is Wendy’s or Subway when I am in a pinch. I go with the chili and chicken salad or an egg sandwich loaded with as many vegetables possible.
ROAD TRIPS
You can almost always find a gas station or supermarket when you’re on the road. Always try to buy protein rich foods that will keep you full and be easy on the gut. Most vending machines sell nuts and beef jerky which are rich in protein and healthy fats. Some fancy truck stops even sell sliced turkey, hard boiled eggs and fruit. Just make sure you always have water on hand to balance out some of the higher sodium foods.
THINGS TO AVOID
• Try to stay away from creams, butters, breads and dressings. They add bad calories so always ask for dressings on the side and stick with olive oils.
• Don’t be fooled by the “healthy choice” dishes. Most places only base those on fat and I’ve said numerous times, fat is not the enemy.
• Always try to eat fats, protein and carbohydrates in each meal or snack. When in a pinch, stick with solely protein. That will keep you satisfied until you can find an alternative later.
• Make sure to eat something after working out. Post-workout meals will help you recover and can make your next workout extremely difficult or a chance to get stronger. When in doubt, drink chocolate milk. In a perfect world, your post workout meal should include .4g of protein and .8g of simple carbs which allow your muscle to replenish glycogen.
The main take away is to eat often throughout the day to avoid giving into temptations when eating away from your kitchen. Your best bet is to always be prepared, but when those unprepared times come up, eat as natural as you can and stick with protein.
