Looking for healthy eating, whether you are inside or outside the house to ensure your health, when you go to eat in a restaurant, you often face the problem of choosing healthy dishes that suit you, and it may seem to you from the first sight that the good food for you is sauteed vegetables and harmful to you They are fried crispy chicken, but wait, there are many other suitable options for you and they will be healthy and good.

When you try to follow a healthy diet, and look for everything that is more healthy, such as starting to integrate sports into your daily routine and stay away from fast foods, but when you have to eat out of the house, it becomes a real threat to your health system as you follow unhealthy choices for you, Here, we will try to provide you with the possible assistance in this regard so that you can enjoy the nights of eating outside without pressure, fear and regret.

Tips for eating out

1- Try to browse the entire menu: Take your time to check the menu you eat so that you can determine the options available to you to choose from, you can choose a dish that contains a lot of protein such as eggs, meat, chicken and beans, and then make sure that the rest of the dish It contains leafy vegetables, if you choose healthy options that make you feel full, it is rare to order a dessert, and this is a good thing.

2- Maybe if you go out to eat out, you should choose one of three, either bread, sweet or wine, choosing only one of them will help you reduce your calories in the meal

3- Sharing: Perhaps you should try the idea of ​​sharing foods with everyone sitting at the table.

4- Always know the way you cook food, completely stay away from food cooked with butter and oil, go more to grilled, boiled and steamed food

5- Try to eat a healthy light snack before going out to eat in the restaurant. Try to avoid eating excessive portions of food.

6- If you ordered more than one dish, eat your food from the least in calories to the most to help yourself feel full and feel full with the least amount of calories

7- If you order a dish that contains all kinds of sauces, ask the restaurant to have the sauce on the side of the dish separate. 

Eat and don’t eat 

Eat: Sushi: Healthy tuna rolls, although mayonnaise adds a percentage of calories to the dish, but the dish contains tuna or salmon, which both contain omega-3 and tryptophan, which helps regulate nervous mood, and selenium, which helps to regulate mood. Protecting cells from free radical damage, hot chili also helps lower cholesterol, so be sure to include it in your meal.

Eat: Fajitas, which contain healthy proteins such as chicken and vegetables sautéed in light oil.

All: fish and seafood: – especially grilled and baked in the oven with spices, garlic and tomatoes, where the garlic raises the efficiency of the immune system, and tomatoes reduce the damages of free radicals, in the body, and cinnamon and spices lower the level of cholesterol in the blood.

Do not eat:- Deep-fried foods such as chicken wings and fried burritos, as they contain a large percentage of similar fats that raise the level of blood pressure.

Each:- chicken tikka :- It contains cream, herbs and spices, including ginger, which helps lower cholesterol in the blood, and herbs that help comfort the stomach and stimulate digestion.

All: chicken or tandoori fish: Where these white meats are cooked in clay pots or in clay ovens, which is an excellent way for healthy cooking. It also contains turmeric, which is rich in antioxidants, which helps eliminate toxins and free radicals in the body.

All: Linguine pasta with marinara sauce:- Where these pasta are cooked half way, which benefits the body in not raising the blood sugar level, and the marinara sauce is a simple sauce of tomatoes and herbs useful for digestion.

Do not eat: Alfredo pasta: It  is the worst type of dishes, as it contains a white sauce of cheese and bechamel. Half a cup of it contains only 38 grams of fat