Lunch for life

Eating out

Easy ideas for eating out

Eating out, in whatever form – be it in a restaurant, canteen, pub, etc. – seems to take up an ever-increasing part of our everyday lives. Sometimes the food we find there can be rich in calories and unhealthy. But you yourself have the choice to make small changes so your lunch becomes healthier.

Study the menu

Most restaurants already publish their menu on their website, so you can have a look before you go out. By planning your meals ahead, picking out the healthy versions, it’s easier to follow a healthy meal plan throughout the week.

Start with a salad

Eat a small salad before/with each meal. This has two advantages: on the one hand you fuel your body with important nutrients, on the other hand the salad fills your stomach and you eat less afterwards.

Tip – Be careful with the dressings. They can be a calorie trap. Many are usually prepared with oil or a mayonnaise. Instead, simply add vinegar and oil.

Go vegetarian

When you choose a meal, consider choosing a vegetarian option. These often contain fewer calories and a diet high in fruit and non-starchy vegetables reduces breast cancer risk.

Science Tip: Have plenty of veggies and fruit! Many studies demonstrate a connection between increased consumption of fruit and vegetables and protection from breast cancer.

Choose light versions

If you have the choice between fried and not fried, meat or fish, choose the second, and without a crunchy layer, there are hidden calories in these. Choose steamed or boiled fish and avoid the batter or breadcrumbs.

Opt for a sauce without cream, for example, pick pasta with a tomato sauce base. Similarly instead of French fries, opt for boiled or baked potatoes.

To make a pizza healthier, go for the versions with lots of vegetables and, if you can, tell the waiter to leave the cheese off or reduce the amount.

Make your side dish healthy

If you choose to make your main dish an unhealthy one, then pick a healthy side dish, e.g. a salad, steamed vegetables or boiled potatoes.

Dessert

There is no reason to deny yourself a dessert – if you choose a healthy option. Pick fruit salad or dairy products instead of sweet pastries or chocolate. Whole fruits also contain lots of fibre, which is healthy and makes you feel full.

If you really can’t resist the temptation of that chocolate cake, then share it with your colleague. The amount makes the difference: If you share that slice of cake, you can save around 300 calories.

 

Science Tip: Grab for that natural yogurt! There is some evidence that dairy products and dietary calcium might be beneficial in reducing breast cancer risk.

 

 

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