When it comes to eating out

The budget for eating out for the young family is more than 40 percent.

Eating out means we can't know exactly how the food is prepared and how many the portion is. Eating out tends to be high in fat, salt and calories.

Eating out with friends makes us unable to put the brakes on a matter of servings.

In contrast to packaged one, the food we eat from the café or restaurant doesn't include information about nutrition. We don't know the content of what is in the food we eat. Is it useful or harmful to our body?

Then, if so, should we avoid eating out?

No need to panic and be paranoid. With some knowledge, eating out can be fun and healthy. Here're some tips.

1. If unsure of the content of the food we eat, ask! If the waiter doesn't know, the head chef must understand.

2. If possible, eat out in the beginning of the day in order to control the needs of calories, fat, sugar and salt.

3. Needless to add portions.

4. Just order sweets after the main meal. It's if you're still hungry. Alternatively, a sorbet or fruit can offset the main meal.

5. If the portion is of excess, try to share with friends.

6. Order to the chef about the presentation. For example, no need to use mayonnaise, or oil shouldn't be much.

7. Be careful when eating at a restaurant with all-you-can-eat jargon. You can overeat!

8. Order salad and fruit as a complement. If ordering salad, try to separate the oil.

9. Remove all visible fat in meat to keep away saturated intake.

10. Peer to small portions for the main meal as the initial size.

11. Avoid fried food. Choose baked, steamed or boiled one.

12. Avoid cheese, cream or butter-based sauce.

Hopefully, eating out is healthy and enjoyable.

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