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Do you think that fitness is besieged between the walls of home kitchen? Or are your daily movements between restaurants turned into a challenge that threatens your health goals? In the crowd of daily life and its rapid movements, preserving a healthy diet seems to be an impossible challenge between the tempting fast food restaurants and the tight time.

Do not worry, the solution is not to escape from restaurants, but in the art of choosing a healthy bite that saturates your taste without weighing your shoulders. Here, you conceive with me, I am the editor of “He” magazine that the menu in front of you is a hidden treasure map … It is not a magic, but a simple awareness and their misery in your ear, “I can enjoy without remorse.”

In this article on the site “He”, we will start a recipient journey together on the secrets of “conscious eating” between the noise of restaurants, where each meal becomes an opportunity to enhance your health, not to destroy it; Based on the recommendations of the therapeutic nutritionist Maryam Jamal Luke; Are you ready to discover how to convert restaurant tables into a secret ally for your grace?

Get ready … the adventure begins now

Dr. Maryam encourages you to join us on an exploratory trip for the secrets of the local healthy kitchen, where traditional dishes hide treasures of benefits, to learn how to choose them wisely even in the most difficult situations; Whether you are in a crowded restaurant or traveling at lightning speed; This is as follows:

Discover the hidden healthy local cuisine through Arab and international restaurants

• Arab restaurants (Middle East): Light soup “” lentil soup of add -ons, vegetable soup with turmeric “. The main dishes “Tabbouleh rich in fiber from parsley and bulgur, chicken grills or slim lamp with grilled vegetables, folded with roasted bread with a little oil, and the healthy alternative” Replace the white rice with bulgur or quinoa. “
• Asian restaurants (Japanese, Chinese, Thailand): sushi and sashimi “Choose the sashimi pieces (raw fish) or Nigerian sushi (without mayonnaise). Sotty vegetables with a small sodium soy sauce.
• Italian restaurants: the authorities “Caprezi (tomatoes, mozzarella, zihan with olive oil). Mudaruna” full wheat pasta with fresh tomato sauce and protein (shrimp or chicken). Repeat fatty sauces such as (Alfredo or carbonara). Healthy pizza “thin pizza with grilled vegetables and a few cheese tomato sauce.”
• Fast Food: Burger “grilled chicken burger (without cheese or mayonnaise) with lettuce and tomatoes. Replace fried potatoes with side salads. The salads” rich in protein (tuna or chicken) with a light sauce (blaming vinegar). Wraps “vegetable or chicken coils with whole wheat bread”.
• Indian restaurants: vegetable dishes “D.” (lentil soup with spices). Tandori vegetables (grilled in the oven). Proteins “chicken Tika Masala (light tomato sauce). Avoid “dishes cooked with cream or butter, such as” Patter Mac “.
• Cafes or fast breakfast places: snacks “oats with fresh fruits, avocado toast with boiled eggs.” Green juices (spinach, banana, yogurt without sugar).

Important tips to keep fit while moving between restaurants

And Dr. Maryam continued, since food is not the enemy of fitness, but rather the fuel of energy and vitality, and the real agility is not in a number on the scale, but rather in your feeling of freshness and confidence with every step that you overlook towards a balanced life; So rely on these tips while moving between restaurants:

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• Start with salad or soup: To complete your stomach and reduce the main amount of the dish, as well as ask the modifications “without cheese” or a little salt “
• Beware of dishes that look healthy but misleading: Cesar salad (rich in mayonnaise and cheese), canned juices (high sugar).
• Look for grilled or steamed options: Replace fried dishes such as “fried chicken or potatoes” with healthy alternatives such as “fish or grilled chicken, steamed vegetables, sushi or sashimi in Japanese restaurants.
• Control in sauces and additions: order sauces such as “mayonnaise, ketchup, or the white sauce on the side to avoid hidden calories, use lemon, balsamic vinegar, or yogurt as a healthy alternative to fatty sauces”.
• Focus on protein and vegetables: Make your perfect plate by dividing the plate as follows “50% vegetables (salad, broccoli, spinach), 25% protein (low -fat meat, tofu, thickness), 25% complex carbohydrates (brown rice, sweet potatoes, quinoa).
• Avoid soft drinks and declared juices: Replace them with “water with lemon slices or cucumber, green tea or herbs without sugar, natural fresh juice without adding sugar.”
• Plan in advance before going to the restaurant: Check the restaurant menu online and choose a healthy dish in advance to avoid temptations “If you are traveling, carry healthy snacks with you (nuts or dried fruits).”
• Follow the volume of quota control: Share the dish with your girlfriend, or ask for half of the quantity to take the rest with you, use a small dish if the meal is an open buffet.
• Avoid deceptive dishes: salads covered with fried bread or melted cheese, “diet” juices that contain artificial sweeteners, “low -fat” but highly sugar dishes.

• Test restaurants that offer healthy options: Look for restaurants advertising for “low sodium, hydrogenated oils, and made of organic components”.
• Do not neglect the fibers: Since the fibers make you feel full for a longer period, so add it to your meals through “green salad with chia seeds, lentils or beans soup.”
• Take advantage of smart replacements: Replace the white rice with quinoa or bulgur rice, white bread with whole grain bread, cream with low -fat yogurt; Also rely on fresh ingredients such as “tomatoes, mint, and garlic” in Arabic dishes to enhance flavor and nutritional value.
• Mindful Eating: Slowly digest the food (20-30 chews for each bit) to improve digestion and avoid excessive, stop eating when feeling full (80% of fullness); And do not forget to drink water before the meal to avoid excessive eating.
• Set some movement: Go to the restaurant on foot if possible. After the meal, walk for 10-15 minutes to stimulate food demolition (burning calories).
• Don’t completely deprive yourself: Follow the base of “one bite” if you desire a heavy candy, ask for a small piece and share it with others, choose fresh fruits as a natural sweets such as “fruit salad or berries”.
• Use tracking applications: download applications such as “MyFitnessPal or Lose IT” to record calories and control your options.

Finally, make sure that agility is not a prison of deprivation, but rather the art of choosing what is nourishing the body and sparkling the soul. After the end of this rich journey of healthy foods and the most prominent advice to benefit from them, you can enjoy various food experiences to preserve your ideal body without reprimanding the conscience; Always remember that “consistency is more important than perfection!”