Nutritionist Simrun Chopra suggests avoiding certain foods while dining out to enhance weight loss efforts. Four categories and healthier alternatives are discussed.
1. Free Starters
Complimentary starters like bread baskets, chips, or papad can add 200-300 calories before the main meal. These items, often rich in refined carbohydrates and unhealthy fats, can lead to unnecessary calorie intake. Alternative: Politely decline these starters and focus on your main meal to avoid excess calorie consumption.
2. Creamy Curries
Dishes such as butter chicken (approximately 200 calories per 100 grams) and dal makhani (around 170 calories per 100 grams) are laden with cream and butter, increasing their calorie density. Regular consumption can hinder weight loss progress. Alternative: Opt for lighter gravies made with tomato bases or grilled options like tandoori chicken, which offer robust flavors with fewer calories.
3. Fried Foods
Items like gobi manchurian (220 calories per 100 grams), chicken wings (300 calories per 100 grams), and drums of heaven (300 calories per 100 grams) are deep-fried, absorbing substantial amounts of oil and unhealthy fats. These can contribute to weight gain and other health issues. Alternative: Choose grilled or tandoori preparations, which are lower in unhealthy fats and provide a healthier protein source.
4. Desserts and Sugary Mocktails
Desserts and sugary mocktails can significantly increase your calorie intake. For instance, a margarita contains about 180 calories, and sugary mocktails can rival desserts in calorie content. These high-sugar items can lead to blood sugar spikes and increased fat storage. Alternative: Share desserts to control portions and opt for beverages like water, soda, or unsweetened drinks to satisfy your palate without excessive sugar.
Additional Tips for Healthier Dining Out:
- Choose Grilled or Tandoori Foods: These cooking methods use less oil and retain the nutritional value of the food.
- Opt for Whole Wheat Options: Substituting plain rotis for butter naans can reduce calorie and fat intake.
- Select Healthier Drinks: Choosing water, soda, or salted drinks over sugary beverages can significantly cut down calorie consumption.
- Ensure Balanced Meals: Incorporate adequate protein and vegetables into your meals to promote satiety and provide essential nutrients.
By being mindful of these choices, you can enjoy dining out without compromising your weight loss goals. Making informed decisions and opting for healthier alternatives can lead to sustainable progress on your weight loss journey.
