Dining out: how to make healthier food choices in cafes?

Eating healthy while visiting cafes and restaurants often seems like a challenging task due to the abundance of hidden fats, sauces, and large portion sizes. However, the balanced plate concept is easily applicable outside the home as well, if you use it as your main guide when studying the menu. You don't need to completely give up your favorite places or order exclusively bland salad greens; it is enough just to adjust the proportions of the main macronutrients on your plate.

Visually dividing the ordered dishes helps to intuitively maintain a balance of proteins, fats, and carbohydrates in any circumstances. About half of your improvised plate should be occupied by fresh, stewed, or baked vegetables, as well as herbs and seasonal fruits, which provide the body with fiber and vitamins. A quarter of the plate is dedicated to quality protein sources, such as fish, seafood, poultry, or lean meat, grilled or baked without an excess of oil.

The remaining quarter of the portion is made up of complex carbohydrates in the form of brown rice, quinoa, whole-grain bread, or baked potatoes, supplemented with a small amount of healthy fats from olive oil, avocados, or nuts. Such a simple base allows you to maintain a feeling of fullness for a long time and avoid sharp spikes in blood glucose levels after a meal. When ordering dishes in a restaurant, you can always ask the waiter to serve the sauce or dressing separately in a boat to independently control their quantity and the total calorie content of the meal.

You should not perceive going to a restaurant as breaking your routine or a reason for guilt, because social life and gastronomic pleasures are an important part of a quality lifestyle. The main thing is conscious choice and the ability to find compromises between taste preferences and taking care of your health. Plan your day so that your restaurant meal organically fits into your overall weekly diet and maintains your energy at the proper level.