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hi I'm Jimmy Wright an accredited
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nutritionist and I specialize in helping
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people all across the world achieve
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their goals without silly fat diets in
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this episode of nutritionist explains
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we're going to be covering how to eat
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out eating o can be a fun and enjoyable
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experience but it can also be a
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challenge when it comes to maintaining a
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healthy diet with tempting menus and
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indulgent options it's easy to Veer off
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track and make choices that are an odds
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with your goals of being as healthy as
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you possibly can however with a little
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planning and a mindful decision- making
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it is possible to eat healthily while
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dining out whether you're at a fancy
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restaurant or simply grabbing a quick
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bite at a local cafe there are
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strategies that you can use to ensure
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that your meal is delicious nutritious
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and moving you closer to a healthier
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happier lifestyle so in this video Let's
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explore some tips and tricks that will
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help you stay on the right path when it
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comes to eating out before we look at
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the strategies you can engage in to have
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a really nutritious meal that supports
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your physical goals at that time there
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is an important point I like to make
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sometimes the healthiest choice you can
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make is to simply enjoy a meal for most
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of you you aren't going to be eating out
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at a fancy restaurant or meeting your
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friends at the local cafe for a coffee
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every day it may be better therefore
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that you prioritize the experience and
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not become too bogged down in being
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perfect with the choices that you make
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sometimes the perfect thing to do is
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simply enjoy yourself there's absolutely
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nothing wrong with that you don't want
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to be the one at Christmas dinner eating
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Bland turkey and flavorless br Sprouts
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because it's more nutritious than having
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a mountain of ham stuffing potatoes and
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gravy now do you Life's too short so I
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would just ask you to think about why
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you're making the decision first before
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you start going over the top with
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everything needing to be the most
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nutritious every time however if you are
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someone who does partake in more social
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activities that include food or simply
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would like to make more health conscious
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decisions when you're out and about then
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I've got your back for that too adopting
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a more nutritious approach to social
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meals the first step to a more
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nutritious approach to your your diet
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while dining out is to plan ahead before
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heading out to the restaurant Cafe or
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wherever else you may be visiting take
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some time to look at the menu online
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this will allow you to see what options
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are available and make a more informed
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decision in advance a few pointers look
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for dishes that are grilled steamed or
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baked as these tend to be lower in fat
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and calories compared to fried or saut
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dishes additionally it may be worth
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considering choosing a restaurant or
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Cafe that offers healthier options or
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specializes in fresh local ingredients
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for example your more likely to find
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healthier more nutritious options at a
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sushi restaurant than you are your local
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chippy now if it's not possible to plan
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your portions in advance by looking over
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the menus then don't worry a useful
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strategy for portion control which you
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can use on the go very simply is by
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using your hands as a guide it goes like
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this your Palam represents the protein
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portion of your meal such as chicken
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fish or tofu your Palam will also
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represent the serving of fruit or veg
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that you're aiming to have when it comes
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to your carbohydrate serving roughly a
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closed fist would suffice for for a
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quality size portion I'd also advise
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going for whole greens where possible or
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even a bean or lentil option if that's
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also possible if you're on the go and
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looking for a simple lunch option then
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Poke Balls would be quite good as there
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are a great mix of nutritious grains
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beans and other legumes that are packed
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full of Health boosting vitamins
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minerals and nutrients and finally in
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regards to dietary fats you want to aim
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for a serving size that is roughly about
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the size of your thumb this is for the
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likes of your o or dressings and you
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really want to keep your fat in take a
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bit lower given that fat as a nutrient
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is more energy dense than both
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carbohydrate and protein just for
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reference fat provides approximately
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nine calories of energy per gram that we
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consume whereas carbohydrates and
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protein each provide around four
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calories of energy per gram consumed
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speaking of protein I would also
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recommend prioritizing It When selecting
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or building your maal I'm sure you're
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all well aware by now how important
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protein is when it comes to muscle
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growth and repair but it can also be
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incredibly useful for those with
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ambitions of managing hunger weight and
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me maintaining or moving towards a
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leaner body composition there is plenty
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of data showing just how effective
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increasing dietary protein across the
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day and at me times is for helping you
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feel full and satisfied also plenty of
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studies including those that have
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directly explored protein intake with
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more athletic populations routinely find
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that higher protein intakes are
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associated with lanar physiques and just
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a final cool point on protein is that
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there is some really interesting
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research showing that even if you
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overeat beyond your energy needs but it
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is protein that you're overeating it may
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actually lead to more increases in lean
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body mass with no significant increase
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in body fat so look for protein Rich
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options on the menu when possible such
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as grilled chicken lean steak or fish
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options for the plant-based crew
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vegetarian options like beans lentils or
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tofu are also great sources of protein
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plant fans another important thing to
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remember is to have one or more protein
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sources per meal to ensure you're
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achieving a high quality protein Source
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I'll be it if you're getting enough
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proteins throughout the day you should
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be okay my last last point to touch on
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when the goal is a healthier approach to
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eating out is that you will likely wish
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to minimize your fat intake when you're
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out and about many restaurant dishes are
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loaded with less than ideal sources of
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fats from the likes of hydrogenated oils
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or heavy sauces a very simple way to
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reduce your fat intake is to ask for
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dressings and sauces on the side so that
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you're in full control of just how much
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you use you can also opt for alternative
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cooking methods like grilling or
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steaming instead of frying to help lower
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the potential for cooking in unhealthy
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energy dense fats one other thing you
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can do and that's actually engage in
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communication ask the waiter Chef or
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whoever else is serving you if they have
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any recommendations for lower fat
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options or healthier options in general
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or if they can even change how something
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is prepared to lower the fat content of
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the meal in summary eating out doesn't
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have to mean sacrificing your health
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goals life is too short to not have the
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delicious looking pizza or the freshly
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made brownies at your local coffee shop
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anyway hopefully this video helps you
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make healthier choices next time you're
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enjoying a meal out of the house and as
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always don't forget to like this video
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And subscribe to the my protein YouTube
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channel for more helpful content and be
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sure to keep asking the team questions
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so that we can keep providing you with
