Low GI Diet – Tips for Eating Out

Low Glycemic On the GO – Everybody loves eating out, and you really wouldn’t want to say “No” to every social occasion, because you’re on a “diet”, but it seems almost impossible to make good low gi food choices when faced with so many options.

Remembering that a low gi diet is a lifestyle choice, rather than a “quick fix”, here are useful suggestions for following a low gi diet lifestyle when you’re eating out.

Low GI Tips For Eating Out:

•    Don’t go when you’re starving – perhaps even eat a small low gi snack before you go out
•    Avoid buffets and “all you can eat” restaurants
•    Limit alcoholic drinks
•    Order foods that have been prepared in a healthy way – steamed, stir fried, lightly roasted
•    If portions are large, split yours with someone else or order an entrée size
•    Be willing to ask for meal substitutions or adjustments – restaurants are becoming more capable of adapting to people’s varied dietary needs, including that of a low gi diet
•    Keep low-glycemic foods in mind and order the best choice available

The following are some low gi diet tips for specific types of restaurants:

Chinese
•    Clear broth soups like hot and sour, egg drop, or wonton are good choices
•    Order traditional dishes that feature smaller portions of lean proteins (meat, chicken, seafood, tofu) stir-fried with lots of assorted vegetables and tasty sauces
•    Avoid overly sweet sauces like sweet & sour, lemon, or plum. Try black bean, oyster or Szechuan instead
•    Avoid fried foods (like spring rolls, dim sims, etc) Order brown rice, if available

Thai
•    Order dishes that combine proteins (meat or tofu) with vegetables
•    Choose curry, chili, basil, lime, and fish sauces
•    Opt for long-grain rice over white rice
•    Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation

Greek
•    Choose roasted lamb or chicken dishes prepared with lemon and yoghurt
•    Try baked fish and chicken dishes that are healthily prepared
•    Make sure to order Greek salads
•    Avoid the filo-dough, large amounts of feta cheese, and excessive amounts of olive oil

Indian
•    Order healthily prepared legumes, chicken, fish, and vegetables
•    Try the tomato-based sauces and tandoori dishes
•    Choose basmati rice (it’s low gi!) as a side, or in biryanis, and chapati bread
•    Avoid sauces made with large amounts of butter or coconut milk

Italian
•    Choose tomato or marsala sauces
•    Order an entrée sized portion of pasta with a large serving of salad
•    If ordering pizza, choose thin-crust with low-fat cheese and loaded with vegetables
•    Avoid the white bread (high gi!) and cheesy, creamy sauces

Japanese
•    Try miso soup and soy beans (edamame) for starters
•    Choose sushi, sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
•    Order udon or soba noodles
•    Limit the rice and avoid tempura

French
•    Choose tomato/wine sauces, broth-based soups
•    Look for Mediterranean-style dishes
•    Order broiled, steamed, or poached foods
•    Be sure to order a salad or large serves of vegetables
•    Avoid the bread and high-fat sauces

Mexican
•    Order grilled seafood and chicken dishes: tacos, burritos, fajitas
•    Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
•    Avoid the cheese and refried beans
•    Limit guacamole

See! It’s easier than you think to eat out, eat well and be fully satisfied, when following the lifestyle of a low gi diet.

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