Eating out is about the whole meal, not just one dish. Appetizers, soups, mains, and desserts all count, especially carbs and calories. Think of it as a “carb budget”: if you plan for dessert, reduce carbs in the main dish.
If you have an appetizer, keep the rest lighter. It’s not restriction, but mindful balancing. You can take it to the next level if you follow the protocol below:
Before meal:
*1 tbsp apple cider vinegar in 4 oz water
During meal:
*Follow the 2-1-1 plate method
*Watch portion and meal sequence
*Add fiber boosters like chia seeds or psyllium husk when appropriate
After meal:
*Do light post-meal movement (like walking)
This turns eating out into a full routine, supporting balance before, during, and after the meal.
Watch this video to learn how to balance your meals when eating out.I’m a holistic Registered Dietitian Nutritionist who looks at root causes, and I help clients reverse type 2 diabetes and cholesterol, manage chronic kidney disease, and enhance longevity.
If you want to learn how to balance your meals when eating out, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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外出用餐時, 應著眼於整頓飯的搭配, 而不僅僅是某一道菜。開胃菜, 湯品, 主菜和甜點都應納入考量, 尤其是其中的碳水和熱量。不妨將其視為一種「碳水預算」：如果打算吃甜點, 就相應減少主菜中的碳水攝取。
如果點了開胃菜, 其餘菜餚就應選擇較清淡的。這並非刻意節制, 而是有意識地進行飲食平衡。若能遵循以下方案, 還能進一步優化飲食效果：
餐前：
*1大匙蘋果醋兌入約120毫升 (4盎司) 水中飲用
用餐期間：
*遵循「2-1-1」餐盤法則
*注意份量控制與進食順序
*適時添加奇亞籽或洋車前子殼粉等富含纖維的食材
餐後：
*進行輕度活動 (如散步)
這樣一來, 外出用餐便成了一套完整的健康流程, 有助於在餐前, 餐中及餐後維持身體平衡。
觀看此視頻, 了解外出就餐時如何平衡膳食。我是一位註冊營養師, 專注於從根本上解決健康問題, 幫助客戶逆轉二型糖尿病和高膽固醇, 控制慢性腎臟病, 並延長壽命。
如果你想學習如何在外出用餐時均衡飲食, 私訊我們 “準備好” 或點擊評論中的鏈接, 請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-