Eating out is part of everyday life for a lot of people. While it’s fun, it can be a minefield if you’re trying to eat healthily. One reason? White food.
When it comes to catering, you’re going to see a lot of white food. In a café? Look at the cakes, muffins, biscuits, pies, pastries, sandwiches, rolls, wraps, baps – virtually everything on offer will have a decent amount of flour in it somewhere. And it doesn’t matter whether it’s gluten-free or not – we’re still talking finely milled grains that will send your blood insulin spiralling and spike your blood glucose before you can finish your coffee!
What about sushi? Most people think that’s a nice, healthy meal. But look at all that white rice – if all you have is a few pieces of sushi, then you’re going to be hungry again in next to no time. Your blood sugars will rise quickly and fall just as fast, leaving you craving something sweet to fill the gap.
How about the classic fast-food items – burgers, fried chicken, pizza, and fish and chips? Burgers come with buns, and normally there’s a decent side of fries, too. That’s two servings of white food right there. Add a drink and you’ve got a third, thanks to the sugar. Fried chicken normally comes with something white, too – fries or mashed potato or garlic bread – oh, and a drink, of course. Pizza – well, that’s obviously just bread with toppings. And while the fish in fish and chips might be good for you, the batter’s flour-based and those chips were definitely a potato before they were cooked.
There’s a reason why white food dominates these types of meal – it’s cheap, it’s easy and we love it. But, as the paying customer, you have the power to choose what you eat.
The simplest option is not to eat out – but that’s not going to work all the time. When you do eat out, then, make a conscious effort to choose items that are low in white foods. Cafés often have good salad selections nowadays, and they’re usually happy to do a half-and-half mix, so you can get two different ones on the one plate. Choose this and be the envy of your mates, sitting there with their paninis.
If the café doesn’t have anything on the menu that appeals, you’ve got a few choices. You can suck it up and just get something that will do the least damage to your health efforts (a good option if you’re with friends), you can walk out and try a different place, or you can ask the staff whether the kitchen can prepare something slightly off-menu. As long as you’re pleasant about it and don’t demand something completely outrageous, cafés are usually happy to adapt an existing item for customers. If you were having Eggs Benedict, say, you could ask for just a single slice of toast or half the bagel, instead of the full item. That reduces waste, and also reduces the risk that you’re going to eat everything just out of habit.
If you’re going out for dinner, you’ve got similar options. Evening meals in restaurants often aren’t that carb-heavy, as you’re paying more for what you’re getting. Opt for dishes that feature a lean protein, and add in extra veg or salad. If the dish usually comes with rice or pasta or potatoes on the side, just ask if they can be left off.
Of course, sometimes it’s just not that easy. You might have restricted dining options – maybe the work canteen is your only choice, and they excel at stodge. If you’re in this situation occasionally, then just relax and go with the flow. But if it’s every day, then you need to find an alternative strategy that lets you stay in control of your health. Taking the time the night before to pack a lunch for the next day (and even for the day after that, if you can) will make all the difference. It doesn’t have to be complicated, either – take a look at some of the suggestions on page 187 and pages 196-7.