{"id":28946,"title":"Navigating Nutrition During the Summer","description":"Summer is a season for socialising, vacations, and outdoor activities, which often means eating out more. However, dining out can be hard to manage if you want to maintain a healthy and balanced diet. With a bit of preparation and mindful choices, you can still enjoy summer eating out while staying on track with your nutrition goals.","content":"<p><strong><span style=\"font-family:Arial;\"><u>Making Smart Choices When Eating Out Regularly<\/u><\/span><\/strong><\/p><p><span style=\"font-family:Arial;\">Summer is a season for socialising, vacations, and outdoor activities, which often means eating out more. However, dining out can be hard to manage if you want to maintain a healthy and balanced diet. With a bit of preparation and mindful choices, you can still enjoy summer eating out while staying on track with your nutrition goals.<\/span><\/p><p><em><span style=\"font-family:Arial;\">Portion size diagram:<\/span><\/em><\/p><p><img src=\"https:\/\/images.teemill.com\/5akuy5v1a0ymogna18fm4ulz0zetwzje4aa5pm4ibsyhqtav.jpg.jpg?w=1140&amp;v=2\" alt=\"5akuy5v1a0ymogna18fm4ulz0zetwzje4aa5pm4ibsyhqtav.jpg.jpg?w=1140&amp;v=2\" \/><\/p><p><span style=\"font-family:Arial;\">In this blog post, I'll share my do\u2019s and don'ts to making smart choices:<\/span><\/p><h2><span style=\"font-family:Arial;\">DO\u2019s<\/span><\/h2><ul><li><p><strong><em><span style=\"font-family:Arial;\">Research and Plan Ahead<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Research restaurants that offer nutrient-rich options, using menus and nutritional information available online. Prioritize restaurants that use fresh ingredients and seasonal produce, and align with your dietary preferences.<\/span><\/p><\/li><li><p><strong><em><span style=\"font-family:Arial;\">Energy Density vs Nutrient Density<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Limit energy-dense options such as sausage rolls, ice cream, cakes, pastries, breaded\/deep-fried food and doughnuts. Instead, opt for nutrient-rich foods like fruit, lean protein, dips (low-fat hummus, guac), and big salads. Use simple swaps to manage calorie intake and make more informed choices.<\/span><\/p><\/li><li><p><strong><em><span style=\"font-family:Arial;\">Portion Control<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Restaurant portions are often larger than what we need, so share a dish with a friend or order an starter as your main course. If that's not possible, ask the server to pack half of your meal in a to-go container before it's served. This way, you can enjoy your meal while keeping portions in check and saving some for later.<\/span><\/p><\/li><li><p><strong><em><span style=\"font-family:Arial;\">Customisation<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Ask for dietary modifications. Request dressings, sauces, and condiments on the side. Ask for steamed or saut\u00e9ed vegetables instead of fries or a side salad for creamy mashed potatoes. Order a side to boost nutrient density. Most restaurants are willing to accommodate requests for healthier options.<\/span><\/p><\/li><li><p><strong><em><span style=\"font-family:Arial;\">Stay Hydrated and Mindful of Beverages<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Stay hydrated by choosing water, unsweetened iced tea, or sparkling water. Opt for natural fruit juices or freshly squeezed lemonade instead of sugary soda or alcohol. Limit alcohol intake by alternating between alcoholic and non-alcoholic beverages.<\/span><\/p><\/li><\/ul><p><\/p><p><em>Alternate options diagram:<\/em><\/p><h2><img src=\"https:\/\/images.teemill.com\/sebxyxjpfvt45uti7cacdkrrxkv7j8xjpco5m8hxsxaeaapn.jpg.jpg?w=1140&amp;v=2\" alt=\"sebxyxjpfvt45uti7cacdkrrxkv7j8xjpco5m8hxsxaeaapn.jpg.jpg?w=1140&amp;v=2\" \/><span style=\"font-family:Arial;\">Don\u2019ts<\/span><\/h2><ul><li><p><strong><em><span style=\"font-family:Arial;\">Banking Calories<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: I see this a lot - people saying they will skip a meal because they plan to eat out later or skip breakfast so they can eat more later. This is bad for your mental health and often results in overeating later on. We all know what happens - we overindulge when we're out, leading to a very uncomfortable feeling for the rest of the day.<\/span><\/p><\/li><li><p><strong><em><span style=\"font-family:Arial;\">Restrict the Following Day<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Restricting yourself the next day is not a good solution, as it often leads to overeating. Instead, focus on regaining your normal routine and structure. Consider preparing some meals in advance or making sure you have enough food in the house, so you can return to your routine as quickly as possible.<\/span><\/p><\/li><li><p><strong><em><span style=\"font-family:Arial;\">Call Yourself a Failure<\/span><\/em><\/strong><span style=\"font-family:Arial;\">: Food is more than just fuel. It can provide comfort, love, and nostalgic feelings, among other things. Similarly, a healthy, balanced lifestyle involves more than just restricting the foods you enjoy. To achieve this, we must consider all aspects of life, including socialising, partying, and eating out. These are normal parts of everyone's life and should be accounted for. You are not a failure for living a fulfilling life.\u00a0<\/span><\/p><\/li><\/ul><p><\/p><p><strong><span style=\"font-family:Arial;\">Eating out regularly during the summer doesn't have to hinder your nutrition goals. With research, mindful choices, and some simple swaps, you can enjoy dining out while staying on track with your nutrition goals.<\/span><\/strong><\/p><p><br \/>Check out more blogs from Harriet <a target=\"_blank\" href=\"\/blog\/nutrition-for-performance\/\" rel=\"noreferrer noopener\"><u>HERE<\/u><\/a> and check out her Instagram <a target=\"_blank\" href=\"https:\/\/www.instagram.com\/harrietrenkin.nutrition\/\" rel=\"noreferrer noopener\"><u>HERE.<\/u><\/a><\/p>","urlTitle":"navigating-nutrition-during-the-summer","url":"\/blog\/navigating-nutrition-during-the-summer\/","editListUrl":"\/my-blogs","editUrl":"\/my-blogs\/edit\/navigating-nutrition-during-the-summer\/","fullUrl":"https:\/\/theprogramtraining.co.uk\/blog\/navigating-nutrition-during-the-summer\/","featured":false,"published":true,"showOnSitemap":true,"hidden":false,"visibility":null,"createdAt":1687427691,"updatedAt":1687429029,"publishedAt":1687429029,"lastReadAt":null,"division":{"id":46678,"name":"The Program Training"},"tags":[{"id":2003,"code":"nutrition","name":"Nutrition","url":"\/blog\/tagged\/nutrition\/"}],"metaImage":{"original":"https:\/\/images.podos.io\/vmy4to0kgyxzotad8xhr4bw6emrwxlqz9tsp7ytplrlzptac.jpeg","thumbnail":"https:\/\/images.podos.io\/vmy4to0kgyxzotad8xhr4bw6emrwxlqz9tsp7ytplrlzptac.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/vmy4to0kgyxzotad8xhr4bw6emrwxlqz9tsp7ytplrlzptac.jpeg.jpg?w=1920&h=1440"},"metaTitle":"Navigating nutrition during the summer","metaDescription":"With a bit of preparation and mindful choices, you can still enjoy summer eating out while staying on track with your nutrition goals.","series":[],"similarReads":[{"id":22397,"title":"Nutrition for optimal performance","url":"\/blog\/nutrition-for-performance\/","urlTitle":"nutrition-for-performance","division":46678,"description":"A Nutrition for Optimal Performance blog by Harriet Renkin, a performance nutritionist with PH Nutrition.","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/qn7qqsytuilkbztbd2bb1tcno3iswmas7yusisygk9bth06c.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/qn7qqsytuilkbztbd2bb1tcno3iswmas7yusisygk9bth06c.jpeg.jpg?w=1920&h=1440"},"hidden":0},{"id":22854,"title":"Nutrition for optimal performance - Part 2","url":"\/blog\/nutrition-for-optimal-performance-part-2\/","urlTitle":"nutrition-for-optimal-performance-part-2","division":46678,"description":"Part 2 of this two part series by performance nutritionist Harriet Renkin touches on important subjest such as; nutrient timing, workout nutrition and supplements","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/ozicbz1rgbbfabuj5zslxsrph5fbdidamvguegq4szqqy5i3.jpeg.jpg?w=1140&h=855","banner":"https:\/\/images.podos.io\/ozicbz1rgbbfabuj5zslxsrph5fbdidamvguegq4szqqy5i3.jpeg.jpg?w=1920&h=1440"},"hidden":0},{"id":20910,"title":"More isn't (always) best.","url":"\/blog\/more-isnt-better\/","urlTitle":"more-isnt-better","division":46678,"description":"Training and lifestyle.","published":true,"metaImage":{"thumbnail":"https:\/\/images.podos.io\/ojvnkef6hbqt2i6vaare40wdwrgatgwsrm9ytpaxuexkvxrd.jpeg.jpg?w=1140&h=855&z=1.1&fx=0.54545454545455&fy=0.45454545454545","banner":"https:\/\/images.podos.io\/ojvnkef6hbqt2i6vaare40wdwrgatgwsrm9ytpaxuexkvxrd.jpeg.jpg?w=1920&h=1440&z=1.1&fx=0.54545454545455&fy=0.45454545454545"},"hidden":0}],"labels":[]}