This blog is directed at those of you that have to eat out because your job requires it. This is not directed at those of you that have the pleasure of dining out once a week.
I want to assert this point before I get on with the rest of the blog.
It is healthy to devour and relish in culinary arts every now and then. Many people are not granted the opportunity to indulge in delicious foods for various reasons, so if you have the time, the money and the ability - don’t try to ‘diet’ while you’re out.
You should not go to a Michelin starred Italian restaurant, and order the steamed fish in an effort to avoid the carbohydrates and fat. You should not go to Hakkasan (or you’re favourite Chinese restaurant) and ask for no sugar or gluten in your hoisin sauce. And most certainly, you should not go to a cafe in Paris and ask for a gluten free Mille-feuille (unless of course you are ACTUALLY coeliac).
This blog is for the business women and men that must eat out due to constant travelling or networking responsibilities. Many of my clients have barely lived in their own homes, spending most of their time in a hotel, restricted to what I like to call the plane food and room service diet.
Some of you I know have weekly lunch and dinner meetings that are just impossible to get out of. Pulling out a tupperware box of steamed fish and sautéed kale at a deal making lunch would probably turn into a deal breaking lunch.
So - here are some of my eat-out health hacks.
Go simple: When you’re looking at the menu, chose the simplest form of food. Rather than a heavy and sauce-y curry, opt for a lean meat dish. Fish is a good option. If you’re vegan or vegetarian look out for recipes with kidney, soy or black beans are a very lean source of protein.
Go crazy on the sides: If the menu is really tricky, order more sides. Sometimes recipes at restaurants are heavy on meat and low on veg. Often I will order 3 sides of different vegetables to ensure that I’m hitting all those micronutrient targets (think vitamins and minerals).
You don’t win friends with salad: Sometimes you just want to say 'f**k the salad - I want hard carbs!' Right? (Just me then?) If you really want a big bowl of pasta, that’s fine. Just amend your carbohydrate intake at another meal. For example, if you’re heading out to a beautiful italian restaurant for a lunch meeting, order the gnocchi, enjoy it wholeheartedly and then for your dinner order something more high in protein with a big side of cooked greens.
Palm sized portion sizes: To get enough protein you want roughly one palm sized serving of meat or if you’r vegan opt for two palm sized servings of something like edamame beans. In addition to this, you’ll want two fist sized servings of green vegetables. Boom. No need to pull those food scales out of your handbag.
Scope out the best: Whenever I travel I check the food & restaurant reviews first. I know it may sound a little orthorexic, but I assure you it’s not just for health, it’s for pleasure. I can’t enjoy my travels if I’m feeling sluggish or low from bad food. Try to research the best places in your area of travel and choose hotels that are close to those restaurants so that it’s convenient to get there. My clients will often have me scope out the menus of the restaurants nearby.
Fake it 'til you make it: So, apparently Alcohol is a big part of business deals. While I feel as though many of you are exaggerating on this point, I recognise that a lot of important negotiations occur over a decent bottle of wine (or three). Here's the thing, alcohol metabolisation puts a lot of pressure on the liver. Of course it's fine to have it in moderation, but if it's becoming a seriously big part of your life, you should find ways to reduce your consumption. It's not about the calories, it's about the metabolisation of a poison called Ethanol (sorry for the harsh facts). If your will power to avoiding alcohol is really bad, try ordering a drink that you really, really don't like the taste of so that it you're not inclined to drink it (but you still 'fit-in'). Alternatively, you could order a really nice bottle of wine, enjoy it slowly and exercise some will power to stop, but I don't think that anyone has ever succeeded in exercising will power, while tipsy.
I hope these suggestions help you to find a balance while eating and drinking out.
Remember, this is for those of you that have a work obligation to 'go-out' or travel frequently and therefore have no choice but to eat out.
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