what to know

Good Health (Australia) - - Be Nourished -

1 Check out the on­line menu be­fore you go

This way you’ll have more time to make an ed­u­cated, healthy choice with­out rush­ing into a last-minute de­ci­sion or be­ing in­flu­enced by what oth­ers at the ta­ble are or­der­ing.

2 Ask for steamed veg­eta­bles or salad as a side

If your meal comes with fries or bread, swap it for a health­ier sub­sti­tute.

3 Drink wa­ter be­fore and dur­ing your meal

One study showed that peo­ple who drank 500ml of wa­ter half an hour be­fore a meal ate fewer calo­ries and lost 44 per cent more weight than those who didn’t.

4 Be aware of what oil your food is cooked in

Some restaurants use cheaper oils, such as canola or veg­etable to cook with, which tend to be highly in­flam­ma­tory, polyun­sat­u­rated omega 6 fats. In gen­eral, foods that are de­scribed as pan-fried, crispy, fried, crunchy or sautéed will also con­tain more calo­ries.

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