Nutrition - Eating out

As there hasn't been much action on the training side of things this week I thought I'd write today about nutrition, more specifically food swaps. Except for stuff that go in the microwave or 'plastic' frozen food nothings 'off the radar' with me nutrition wise. I dont see any need to tell someone stop eating this and that. Just eat less of the bad stuff and more of the healthier stuff. Everything in moderation. Lets be honest unhealthy stuff like chocolate and cake do taste good. I just recommend people to eat a 'bit' of everything but exercise. I've noticed that many people eat less 'junk' food in time, when they start exercising and become fitter - they find they feel better from healthier food so cut down naturally. We have to eat to live so just manage your health around your food - not around fad diets!

Speech over, today I'm going to talk about food swaps when eating out. What I mean by food swaps are basically choosing good food whilst still having a life. For example - Eating out, it gets a bad name for making people obese, I dont think its the food it's just the choice people make when they get there. I't doesn't have to be avoided just choose the best options from the menu.

1) Indian food - Tandorri based indians are really healthy - there's no cream just marinade. Tomato based curries like Jalfrezi are healthier and less rich than creamy tikka massala or korma. Bread swaps - Chapati instead of Naan's (Ok, naan bread is amazing but if you are watching what you eat the calorie difference is huge) A typical Plain Naan - 500 plus calories depending on the size (Let's be honest there usually huge) compared to a Chapati - 100 - 250 maximum.

2) Saturday night kebab - Despite the typical serving of that doner meat rubbish or huge pizzas being unhealthy there is a beauty of a swap in the kebab shop, and to be fair it's probably one of the healthiest low fat protein packed meal you can have from a takeaway - Chicken Shish kebabs. A typical serving has about 500 calories in and is basically a pitta bread with grilled chicken and plenty of salad. In contrast, the heart attack on a plate that is Doner meat and chips can set someone back well over a thousand calories and not be too far off the amount of fat recommended for the average person in a day in one meal.

3) Subway - By going easy on the sauces and choosing the healthier subs like 'subway club', chicken teriyaki, Ham and turkey and not the classic metball marinara Subway is actually pretty good fast food. The healthy persons fast food. By choosing wholemeal bread aswell to try to balance the carbohydrate utilisation you could have a 'foot long' sub for about 650 calories which is a great feed. I usually order a foot long subway club with no sauce (actually sometimes barbecue, just because I love it :) and I get all the salads which usually raises the eyebrows of the staff for some reason.

4) Chinease takeaway - Whats this thing about getting rice and chips? Dont bother with this if you can help it - Chop Suey is one of the 'healthier' options as it's beansprout based and has lots of stir fried vegitables. Chow mein is also good if you want to bulk up the carbs as its packed full of noodles, again stir fried dishes are good guide. Unfort the tasty sweet and sour covered in batter is one of the most calorific meals on the menu and has too much saturated fat - A guide is about 1200-1500 calories depending on the size. Thats a lot for one meal but fine as an occasional treat :)

5) Sunday dinner - ummmmm there is no sub for this just eat unlimited amounts of veg and eat it like a king!

When eating out choosing anything 'grilled' is by far healthier for people. Thats the best advice I think. Also you know when you want to treat yourself and it's fine, just keep it all balanced with plenty of exercise.