When eating out in GP, finding meals that balance taste, nutrition, and lower calories can be a bit of a challenge, but with some awareness of what to look for, it’s easier than you might think. Let’s take a look at how you can enjoy meals in various local spots while keeping calories in check and getting a decent amount of protein.
Lower Calorie Options
Restaurants often offer large portions or rich, calorie-dense meals that aren’t always obvious when you glance at the menu. However, with a bit of insight into how foods are prepared, you can make some educated decisions.
For example, opting for broiled or grilled options over fried ones, choosing lean cuts of meat like chicken breast or fish, and avoiding dishes smothered in sauces or creamy dressings can make a substantial difference. Many dishes that look healthy—such as a salad—can skyrocket in calories due to added cheeses, nuts, or sugary dressings. One rule of thumb is to ask for dressings and sauces on the side, which allows you to control portions and make it as light as you prefer.
Comparison of Meals
Let’s look at a comparison of two typical restaurant meals you might find: a Chicken Caesar Salad and a Grilled Chicken Sandwich with a side salad.
Chicken Caesar Salad:
A typical Chicken Caesar Salad is often loaded with dressing, croutons, and Parmesan cheese. A serving can easily reach 700+ calories, with about 50 grams of fat due to the creamy dressing and cheese. However, it usually provides a decent protein source—about 35 grams of protein from the chicken.
Grilled Chicken Sandwich with a Side Green Salad:
On the other hand, a grilled chicken sandwich (without extra sauces or mayo) paired with a light side salad can bring the calorie count down to around 400+ calories while still offering about 30 grams of protein. The sandwich might include a bit more fiber if you’re opting for whole grain or multigrain bread. Choosing a vinaigrette for the side salad instead of a creamy dressing further reduces the calorie count. Further, the grilled chicken sandwich and side salad may also keep you feeling fuller than the chicken ceasar salad.
Balancing Protein and Calories
Protein is key for staying full and supporting your muscles, especially if you lead an active lifestyle or are focused on strength training. But not all high-protein meals are created equal when it comes to calories. Opt for salmon over steak for a better balance of lean protein and healthy fats. Focusing on the source and preparation method of the protein (like grilled or broiled versus fried or butter-based sauces) can make a significant difference in the nutritional quality of your meal.
Local Perspectives on Healthy Eating in Alberta
Articles and research specific to Alberta have highlighted the growing awareness of healthy eating when dining out. Dining out can contribute to calorie overconsumption; offering more menu transparency (such as calorie counts) in restaurants can help consumers make healthier decisions. By comparing meals based on calorie and protein content and understanding how food preparation methods impact nutritional value, you can make informed choices. While indulgent options are always tempting, a little bit of awareness can go a long way in helping you enjoy a meal out without compromising your health goals.
For further reading, check out these eight resources to learn more about making balanced food choices in the context of Albertan cuisine. You might be surprised about the variety of foods grown in Alberta!
1. Alberta Health Services – Healthy Eating Resources
- This site provides a variety of guides and fact sheets on healthy eating, meal planning, and tips for eating out in Alberta. It’s a great resource for general nutrition education. Their recipes section focuses on nutritious, balanced meals that are accessible and suitable for Alberta’s food environment.
- Healthy Eating Starts Here
2. Taste Alberta
- Taste Alberta highlights local food producers, restaurants, and recipes that showcase Alberta’s unique ingredients. They feature farm-to-table content with a focus on fresh, local ingredients.
- Taste Alberta
3. Eat North
- Eat North is a Canadian food website with a strong focus on the culinary scene in Western Canada, including Alberta. They feature recipes, restaurant reviews, and tips for healthy eating while dining out.
- Eat North
4. Alberta Pulse Growers – Healthy Pulse Recipes
- This site focuses on recipes using pulses (peas, beans, lentils, and chickpeas), which are a significant part of Alberta’s agricultural landscape. Pulses are a great source of protein and fiber for healthy meals.
- Alberta Pulse Growers – Recipes
5. Alberta Food Tours
- This blog provides insights into Alberta’s food culture, from local ingredients to recipes that celebrate the region’s flavors. You’ll find some healthy Alberta-based recipes and a focus on sustainable eating.
- Alberta Food Tours
6. Love Local Alberta
- Love Local Alberta focuses on supporting local Alberta food producers and includes recipes, seasonal eating tips, and Alberta cuisine features. Their recipes often highlight fresh, nutritious ingredients sourced from within the province.
- Love Local Alberta
7. Alberta Beef – Recipes
- Alberta Beef is renowned worldwide for its quality. The website offers recipes that include ways to cook lean beef and incorporate it into healthy meal planning. It’s great for anyone looking to add a source of protein from Alberta to their meals.
- Alberta Beef Producers – Recipes
8. Farm to Table Alberta
- Farm to Table Alberta is a great resource for those looking to incorporate local Alberta produce and meat into their meals. They offer recipes and resources on healthy, seasonal eating with ingredients directly from Alberta farms.
- Farm to Table Alberta
If you’re ready to create balance in your life by incorporating fitness alongside your healthy nutrition habits, and you’re looking to join a coaching gym, contact us HERE to book your introductory session!
