Rugby season is fast approaching, and if you’re a sports fan, you know what that means – breaking out the team banners and rugby jerseys, practicing your cheers and jeers and yes, gorging yourself on comfort food. It comes with the territory – after watching a bunch of big hairy men brawl it out on the rugby field, you’ll be craving steaks, ribs, burgers and fries, not a tiny bowl of whole grains or a fruit salad.
But eating out and eating well doesn’t have to mean eating unhealthily. Here are some of our top tips for eating well at restaurants without throwing your dietary discipline out the window!
1. Choose Complex Carbs
Who doesn’t love carbs? They fill you up, they give you energy and they taste great. Contrary to popular belief, eating healthily doesn’t mean you need to cut carbs out of your diet. It just means watching what kind of carbs you eat.
Here’s the basics:
- Refined carbohydrates – white bread, white rice, potatoes – should be consumed in moderation because they get digested in a short amount of time, causing a sharp spike in blood glucose levels.
- This not only makes you eat more (you’ll get hungrier more quickly since these carbs digest so fast), but can also increase your risk of diabetes.
- Instead of ordering a huge plate of fries or devouring the bread basket the next time you eat out, ask your restaurant if they have any complex carbs on the menu. We’re talking brown rice, whole wheat pasta and quinoa – options that are just as delicious, but way healthier, and which will keep you feeling full longer to boot.
2. Doggy Bag if You Need To
When you’re eating home-cooked food, portion control is a lot easier. It’s clear from the outset how much salt, oil and sugar you’re using, and modifying the recipe for better nutrition is a simple matter.
In restaurants, that self-control can go out the window.
- First of all, you have no idea what goes on in the kitchen. The chances are high that the chefs are using a lot more oil and salt than you’d be comfortable with if you were behind the stove.
- Second, your instincts will always be to devour whatever is on the plate in front of you. Restaurant portions are frequently larger than your recommended per-meal caloric intake, so the end result is a bad case of overeating and loads of extra calories you’ll take hours on the treadmill to burn off.
- The solution is the humble doggy bag. Set a limit for yourself when your plate is put in front of you – if that mound of spaghetti Bolognese looks a bit intimidating, resolve to eat half of it and takeaway the rest, and stick to that decision. This way, you’ll avoid wasting food while making sure you don’t overeat!
3. Picking Comfort Foods Done the Healthier Way
Everyone loves ice cream, cakes and deep-fried foods – but few people know that there are ways to prepare these sumptuous treats without necessarily going overboard with the sugar and fats!
When it comes to sweet treats, here are two healthy options that taste just as good as their fattening cousins.
- Instead of ice cream, have a sorbet. Sorbets are made without cream, and are frequently made from a fresh fruit pulp base that contains plenty of fiber and vitamins. And sorbets are usually even colder than ice cream, making them a great choice for cooling down after a long evening spent cheering for your favourite team.
- When it comes to cakes, look for those whole wheat flour. Whole wheat flour has a signature nutty flavor, so you’re not losing out in the taste department – yet it contains far more dietary fiber than refined flour, making for a nutritious treat!
As for deep-fried foods, look for restaurants that fry their dishes in olive oil. If you’re going to indulge in something crispy and greasy every once in awhile, make sure that grease is (relatively) good for you!
4. Sharing Your Nutritional Goals with Everyone
Dining out is an inherently social activity, and it’s unsurprising that many of our diet plans fall apart when we see our friends and family ordering unhealthy dishes. It’s not just the temptation, but also the desire to fit in and avoid being seen as a spoilsport.
But when we let our fellow diners in on our dietary goals in advance, they’ll understand, even appreciate your efforts to lead a healthier lifestyle. You can go ahead and eat that salad without worrying about being judged. Who knows – your commitment might inspire everyone to go for the healthier choice too!
This rugby season, we celebrate athleticism, commitment and discipline. Let’s make an effort to emulate our heroes’ Herculean efforts on the rugby field by putting our health and our bodies first, and showing willpower when it comes to eating out.