Healthy Eating Abroad -

If you dine out in a restaurant or cafe, you can choose to

guarantee that your meal healthy and balanced.

It is very easy to approach diets containing ratio of saturated fat and salt and sugar more than they realize when they do not attend the meal yourself.

You could also end up that you eat more than you Stoklh if I attended your meals yourself.

Often we increase our intake of sugary and high-fat foods when there is a special occasion. As many of us eating outside frequently, this means that it is important to think in a more healthy options.

The first advice to its reservation is that regardless of what you eat and where you eat, you do not have to empty your plate. Instead, eat slowly and stop when you feel full.

Restaurants, cafes

Simple steps can help you ensure you make more healthy choices when eating out.

Exchangers food

These trade-offs to make your meal in the restaurant or cafe more healthy. Choose:

• skinless chicken, and beef fat-free, such as such as meat, fish (not fried) or legumes instead of pancakes and sausage.

• tomato sauces and vegetable sauces instead of relying on the cream and cheese.

• steamed rice or boiled instead of fried rice, such as rice, "Belo" and fried rice with eggs.

• cooked potatoes or boiled without adding salt or butter instead of potato chips or mashed potatoes filled in fat.

• fruit salads, candy and frozen fruit or low-fat milk and flavoring instead of cakes, chocolate or fatty sweets, biscuits, sweets and ice cream.

• vegetables and authorities provided instead of simply served with butter and oily sauces or mayonnaise

• salad dressing on the side, so you can add much needed by all.

Tips when eating outside

These tips can help you make healthier choices when eating in a restaurant or cafe.

Look for dishes mentioned in the menu healthy options. In the case he was not sure why the dish is healthy, please feel free to question.

Put a lot of restaurants the number of calories contained in their foods and drinks on their lists. You can use this information to help you choose a dish that is for substantive and help you see the number of calories you eat. The average woman needs about 2,000 calories, while the average man is almost built over Nchatk.lmazid information read needs 2,500 calories, calories understand ..

Remember that if you are unable to learn how to prepare the dish through a list of foods, you can always inquire about it.

• Ask that do not add salt to your food during cooking or preparation.

• Do not take bread or other appetizers before the arrival of your meal. Because addressed before your meal is able to make you deal with food more often.

• When you apply a variety of dishes to share with people, be careful not to ask too much food restaurant ask the crew of the number of dishes that advise them.

• If the meal does not contain vegetables, ask for some vegetables or a side salad eating Ksahn with Jpetk.amkink this to replace the starters.

• Wait until you finish eating your main meal before asking sweetener. When finished eating the main meal, you may feel full.

• Drink a glass of fruit juice or water with the meal.

Healthy sweets

If you want to eat something delicious, there are more healthy options.

Fruit is a particularly good option and can be calculated from the five recommended daily quota of fruits and vegetables. Learn More 5 per day.

Is the fruit baked with sweets, such as "crispy rhubarb", is also the fruit of five servings of vegetables and .. more healthy for a dessert, choose desserts consisting of fruits instead of sweets stuffed with cream or chocolate.

The cream and ice cream rich in saturated fat .. Instead of eating dessert with cream or ice cream, ask the crew if it was possible to apply for an iced fruit or low-fat yogurt, or fruit mash, or custard made with milk, a little fat.

A healthy lunch outside the home

Many of us deal with lunch on the road, whether it's a sandwich shop, a cafe, or shop or cafeteria.

You can ensure that the right choices to be healthy lunch. Remember, if you set your own lunch, you know precisely what is in your lunch box and you can save your money.

Lunch authorities

Power can be a healthy lunch, and imbued with savory when you go. If you prepare them at home you will also save money.

The authorities containing starchy foods such as rice, pasta, potatoes or couscous be more fulfilling.

Post grilled skinless chicken, prawns, sardines, cottage cheese, mozzarella cheese, and fat-free steaks for a few proteins saturated fat.

Then choose a variety of vegetables: You can add roasted peppers and zucchini, avocado, green onions, salads vegetables leaves, tomatoes, horseradish, grated carrots or green beans.

Pay attention of the authorities that contain a lot of mayonnaise or other high-fat sauces. Often include coleslaw, potato salads and some pasta authorities.

Ready authorities often contain a list of information on the nutritional content of food label so you can check the total amount of fat and saturated fat and salt they contain. Choose low-fat authorities, especially saturated fat and salt (or sodium). Learn more at food labels.

Lunch sandwiches

Whether you are "Sendwecatk" on your own or buy them from the store or the canteen, here are tips to help you make healthy decisions:

• Choose or brown bread made from whole wheat.

• When buying a ready-made sandwiches, look at the nutritional information. Choose low-fat sandwich - 3 grams or less per 100 grams, and 1.5 grams of saturated fat per 100 Gram.ahters also of salt - is a food rich in salt if contains more than 1.5 grams of salt per 100 grams.

• attended "Sendweshetk" without butter or food Negotiable or fat mayonnaise, and especially if the stuffing moist. Or eating a small amount and try to low-fat mayonnaise.

• Choose the sandwich containing Bdakhlha.atalb more authority in the event of preparation Sindoahh in the store or cafe.

• Choose healthy sandwich fillings for like lean meats (beef, beef, turkey and chicken without the skin), tuna, and mackerel, smoked and boiled eggs.

• If you want cheese, choose the cheese "Edam," or "Amental," or "Gharwiara," or "mozzarella" and low-fat cheese. They are usually the same percentage of fat less than other types of cheese.

Hot food

In case you prefer hot food for lunch, you can still take the healthier options:

• cooked potatoes are a good choice for lunch, but do not use butter or Negotiable little fat food Aldhun.uchml health fillings baked beans, cheese and Alratatoy. Avoid ready-made fillings that contain a lot of mayonnaise They can be rich in fat.

• pasta can be a healthy choice, but avoid dishes with cream sauce Owaljbnh, it could be rich sauces Baldehon.tattabr that rely on tomatoes and vegetables healthy option and can be calculated from the five daily quota of fruits and vegetables recommended. Avoid adding cheese, or Add just a little.

• soup can also be calculated from the five daily rations if they contained vegetables. Try soup with cut vegetables, and to make soups and satisfying meal Post to a loaf of bread made from whole wheat.