Health and Nutrition

Eating well away from home

One question that always arises is how to get out of the diet without damaging the goals. Invitations to eat come up unexpectedly, someone comes up and suggests a lunch or friends arrive with ready meals or someone invites you to eat, the family makes a different program and so on.

So we have prepared a guide for you to have and consult some tips that will help you have healthier choices even eating away from home and not be sad thinking you can not eat anything !!

And remember an “out of home” diet cannot become a hindrance to a balanced diet. Choose wisely and do not overdo it. Simple and efficient !!

General Tips 

•          Plan ahead as you will have to adjust your diet days before the event (and / or after) to “count” your calories. 

•          Think about the difficulties you may encounter. Consider the following: Amount and type of food to be provided, social pressures to eat, availability of “extras” (eg appetizers, after-dinner chocolates), alcohol.

•          Also, you could focus on other non-food related aspects of the social event that are fun (for example, talking to friends, taking time to relax, not having to do the dishes, etc.), as this food and drink will become less important aspects.

•          Whenever you need it. You can choose to eat and cut calories later the same day or the next day, but very carefully.


•          Give preference to grilled, roasted or steamed dishes.

•          Avoid dipping and fat meats, or at least remove visible fat from meat.

•          Start the meal with the salad. 

•          When you go to the steak house, don’t just go for meat. The meal should be as complete as possible, including vegetables, salads, etc. Prioritize lean meats and get used to eating in moderation.

•          Make the dish colorful because the greater the color combination, the greater the health benefits.

•          As for dessert, give preference to fruits, fruit salad, fruit popsicle.

•          The most suitable drinks are natural juices, water, coconut water.

Snack bars

•          Avoid mayonnaise-based sauces and yellow cheeses. 

•          Prefer minas, ricotta or cottage cheese and light curd. 

•          The ideal sandwich contains whole grain bread (fiber), a lean protein (turkey or chicken cold cuts; ricotta; chicken fillet; tuna), vegetables, tomatoes, grated carrots, cucumbers.


•          Watch out for snack foods. Prefer the baked goods.

•          Do not overdo mayonnaise, cream, salami, bologna and hams.

•          If you drink, do so in moderation and be careful to eat while drinking alcohol and drinking water.

•          Avoid going to the party without having a snack first.

•          Look for juice or water.


•          If you have to buy something, prefer fruits, low-fat yoghurt, cereal bar and brown bread sandwiches.

•          To avoid greasy roadside food, always pack your snack or meal in a cooler bag.

Fast food

• The healthiest options:        

Leaf Salads (Dressing Apart)

Grilled meat salads (chicken, turkey)

Grilled White Meat (Chicken or Fish) Sandwiches

Brown bread or pita bread

Fruit or fruit yogurt

• Avoid:          

Double, triple burgers with cheese or special sauces.

Croissant or fried meat sandwich

Fried chicken

Big Potato Chips

Alcoholic beverage


• The healthiest options:        

Pizza with thin crust and vegetables

With cheese and vegetables with white meat (control the olive oil)

The most suitable drinks are natural juices, soy juices or water.

• Avoid:          

Pepperoni pizza, or with excess cheese

Alcoholic beverage


• The healthiest options:        

White meat or lean red meat barbecue

Salads green and low in olive oil and salt

Steamed or grilled vegetables

Opt for a carbohydrate (rice or bread)

• Avoid:          

Red meat with apparent fat

Meat, seafood or fried vegetables

Salad with special dressings like mayonnaise or salads containing pasta

Special preparations such as risottos, Bahian food, mining dishes

Fried foods like dumplings, pastries, fried banana

Dessert other than seasonal fruits


•          Carefully look at everything available before placing food on your plate. Identify some foods you would enjoy eating (rather than tasting a little of everything) and choose some low-calorie options, such as salad or rice, to satiate you. 

•          Try to use only part of the plate instead of the full plate.

Treat this occasion as if it were a meal. Visit the buffet only once and as soon as you eat, get rid of the dish as soon as possible. 

•          Alternatively, ask someone to bring you food and ask them to bring you what you would like. 

Eat at someone’s house 

•          If possible, try to find out what will be served first. If you know the host, consider contacting him in advance to explain his situation and ask if he can help you. Maybe you can find out what he is thinking of serving and know in advance what he will eat by scheduling his day accordingly. 

•          Another option is to offer to bring a plate so you will know that you will at least have a low calorie option. 

•          Offer to serve so you can control the size of your portion, or order a small portion. 

•          Put more salads or vegetables on your plate and take small amounts of very calorie foods. This helps control calories and prevents you from diverting your attention to efforts to control weight. 

•          Asking for the recipe is a good (socially acceptable) way to find out what has been put in the food so that you can calculate the calories you have consumed. 

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