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Eating away from home

Eating away from home

Post by Magenshop in Technology on 2014-05-23 22:09:49
Choosing healthier meals, snacks and drinks can be more challenging when you’re away from home. Sometimes the available choices are only those higher in saturated fat, added sugars, added salt and kilojoules.

Choosing healthier meals, snacks and drinks can be more challenging when you’re away from home. Sometimes the available choices are only those higher in saturated fat, added sugars, added salt and kilojoules.

A few simple tips can make it a whole lot easier to eat a variety from the five food groups and limit discretionary foods and extra kilojoules.

Think about what food and drink might be available and plan what you will have.

Consider taking some food and water with you.

When travelling

  • Consider taking some healthy food and water with you.
  • Stop at a bakery or café for lunch and ask for a salad, wholegrain roll or wrap.
  • Avoid pies, pastries and other discretionary food.

Takeaway food

  • Choose bread based options like wraps, kebabs, souvlaki, hamburgers.
  • Avoid deep fried and pastry options.
  • Include extra vegetables and salad.
  • Choose smaller portions or share with someone else and add a green salad to reduce the kilojoules of the meal.
  • Limit high fat, high salt sauces and toppings like cheese, fatty meats and mayonnaise (ask for less).
  • Drink plenty of water.
  • Don’t upsize unless it’s with a side salad.

With friends

  • Offer to take a salad or fruit platter to dinner or lunch with friends.
  • If you know you will be able to fill half your plate with salad, you can choose less of the other dishes are limit the kilojoules of the meal.
  • Try to serve yourself, so that you can control your portion size.
  • Plan meals around activities or outdoor settings. For example: go to the park, organise a picnic, go for a walk, include informal games or sports like barefoot bowls, bocce, frisbee, backyard cricket. Taking the focus off the food helps limit the opportunities to overeat or to drink too much alcohol.

At restaurants

It can pay off to plan your eating strategy before arriving at a restaurant.  This gives you more control and discipline in making good food choices from the menu:

  • Consider asking for an entrée sized or a smaller serve.
  • Think about asking for extra vegetables or salad with your meal. This is especially good for limiting kilojoules when eating out. A salad can be a good entrée choice if others are ordering entrees.
  • Ask for dressings and sauces to come separately so you can add a smaller amount yourself and save on fat and kilojoules.
  • Skip the chips and go easy on the bread.
  • Avoid large serves of pasta and rice dishes with few vegetables and high fat sauces.
  • Choose a lean piece of meat, skinless chicken or seafood
  • Avoid fried, battered and crumbed choices; instead choose steamed, pan fried, braised, poached, baked, roasted or grilled.
  • You can always try asking for a dish to be prepared as you would prefer. Most restaurants would like to please you where they can.
  • Consider splitting a meal with a friend and asking for salad on the side if you are trying to limit your kilojoules.
  • Finish with fruit or share a dessert if you want one. Sometimes you only need a taste of a delicious dessert to be satisfied.
  • Remember that the food is only a small part of the overall cost of the meal and only eat what you need to be satisfied.
  • Listen to your body, eat slowly, savouring every bite and monitor how hungry or full you feel.


  • Satisfy your thirst with water before you go out
  • Drink water with your meal
  • Limit alcohol and alternate drinks with water
  • Think about when you most enjoy an alcoholic drink, for example, before or during a meal, and limit your drink to that time.


Article Reviews

裥ªÃ¥ÂˆÂ†Ã£Â‚‚ã Review by Spike
裥ªÃ¥ÂˆÂ†Ã£Â‚‚、そして私の子供も、親のお金を持ち出した経験があります。厳密に言うと、íä¾›ã¯ã‚ˆãéŠã³ã«è¡Œã£ã¦ã„た私の実家で祖母のお金に手をつけていました。(私の財布からはいっさい取りませんでした)子どもは万引きもし、警察のお世話にもなりました。その時はお金の大切さをとうとうと教えたりもしたのですが、まったく無駄でした。原因としては、私も子供も、物が欲しかった訳ではないようです(それも多少あるのかもしれませんが)結果的に親に原因がありました。私がお金を持ち出した時も、子供がお金を持ち出した時も、親が再婚した時だったのです(私も、私の母もバツイチです)もしかしてそうなのかも、と思いながらも、自分の時は当時それを認めたくなくて、「何でこんなことするの!」と何度も泣きながら子供に訴えたりしました。万引きをきっかけに児童相談所にも相談し、子供と二人で月に1~2度相談員さんと面談しましたが、私も自分を見つめなおすいいきっかけになりました。今考えると子どもも、私自身も愛情不足だったんだと思います。もしかしたら次男さんも愛情に飢えているのかも。親にそのつもりがなくても、ǂ‚しかしたらそうかもしれません。悪いことは悪いと教え、「あなたが大事だから」「あなたが好きだから心配しているんだよ」と、子供に対して恥ずかしくても口に出して言ってあげると子供さんも落ち着くかもしれません。私もそういうキャラではないのですが、「お前が大事だから心配しているんだ」と言うことをたびたび言っていたら、いつの間にか落ち着き、お金を取らなくなりました。次男さんが一日も早く落ち着くことを祈っております。 Posted on 3/9/2017 6:22 PM

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