What the nutritionists eat at the pizzeria, at the Japanese restaurant, at the bar… –

Complying with the diet from Monday to Friday is quite easy. But, when an invitation to a happy hour at the bar or dinner at a hamburger comes up, you think of the high-calorie (and irresistible) dishes on the menu and suffer in advance. Even so, don’t decline meeting with friends and family. Go, make smart choices and be happy! If you make small escapes, that’s fine – it’s on schedule. Just avoid that your weight loss plan runs the risk of “ending up in pizza”.

Seven top nutritionists guide you on how to do this in different restaurants (hamburgers, canteens, fast food…) and, to make it even more fun, reveal how they themselves behave when they go out to eat (without gaining weight). Get inspired!

AT THE PIZZERIA

With Rachel Faria, from Rio de Janeiro

When it arrives warm at the table, you have the clear certainty that you won’t be able to control yourself. Be stronger! “Order one leaf salad to go with it – satisfies and helps you settle for just one or two pieces of the round”, guarantees Rachel. Another good strategy: don’t go to the pizzeria too hungry. On that day, avoid skipping meals and, if you still realize that you might overdo it, eat something light before leaving home. When choosing a flavor, you don’t need to look for an option without cheese, just avoid the most caloric ones (catupiry, cheddar). Also smooth over the pepperoni and chocolate pizzas.

Myth

Opting for a topping with few ingredients is less fattening. It depends. “The margherita, which has only cheese, tomato and basil, offers practically only the fat in the cheese.” There is a lack of lean protein (tuna, chicken, egg, ricotta, buffalo mozzarella) and fiber (scarola, arugula, leek) to lower the Sugar level of the dough

nurture trick

“My quota is two pieces. That’s why I always order the pizza with only two flavors. If there’s a third, I’ll want to try it.”

IN THE CANTEEN

With Alessandra Luglio, from São Paulo

Italian restaurant is not always synonymous with a fat lunch. Depending on the side dishes, the pasta becomes a complete and balanced dish. The nutritionist leaves aside sauces rich in fat, usually made with butter, the combination of various cheeses and processed meats (bacon, sausage, ham). “The good old tomato sauce, prepared with garlic, olive oil and fresh herbs, is unbeatable.”

He can also gain the addition of other vegetables (zucchini, eggplant, mushroom), which increase the amount of fiber and nutrients in the dish. Or even with lean ground meat, which, as it is a source of protein, is more filling. Ravioli and cannelloni are also lighter when stuffed with vegetables or low-fat cheese (ricotta). Little grated Parmesan is allowed – just for a finishing touch.

Myth

Pasta offers only carbohydrates. “If made with durum wheat, it has up to 10 grams of protein per 100 grams. That is, 15% of the calories in the dish come from this nutrient – ​​the dose considered ideal in the meal.”

nurture trick

“I prefer sauces with herbs and nuts. Pesto is a good example: as it does not go into the fire, it preserves nutrients as much as possible.”

Read more: 4 delicious and light versions of pasta

AT THE STEAK STORE

With Karen Schlösser, from Rio de Janeiro

She lives in Rio, but is from the South and doesn’t deny it: “I love meat! But I always stick with lean cuts (rump, filet mignon and breast) and, if it comes with visible fat, I remove it with a knife ”, she says. Karen dispenses with the termite, the ribs, the rump steak, the sausage and the chicken heart. And she never overdoes it with the portion: she eats only 150 grams, which corresponds to the size of the palm of her hand.

To improve digestion, the nutritionist combines meat with dark green leaves (watercress, arugula, escarole) and other vegetables, such as celery, broccoli, cauliflower and radish. And, instead of ready-made sauces, season with olive oil, lemon (or vinegar) and rosemary.

Myth

Chicken sausage is healthier than pork sausage. “The first option has less fat, but both carry a lot of sodium. So it’s best to skip any of them or, if you can’t resist, eat very little.”

nurture trick

“It is very easy to overdo the rotation. So, I make a full dish just once and eat it leisurely.”

Stay in: 9 tricks to make the barbecue healthy

AT THE BRAZILIAN FOOD RESTAURANT

With Isabella Vorccaro, from Rio de Janeiro

The starter buffet is usually hearty – it offers many healthy foods, others not so much (fried food, especially). The first step: “Ignore the crackling – even though it has a reputation for being delicious,” advises Isabella. Okay, little pastry can, but only one! Also, beware of dishes on the menu with excess carbohydrates. “Almost all of them combine rice, farofa and cassava or sweet potato [mandioquinha]. The right thing is to eat one or the other.”

For those who prefer farofa, the nutritionist suggests a type without too much bacon and sausage. Better: “I like farofa with egg, cabbage and other vegetables”. More good options for main dishes: escondidinho with dried meat and cassava (or cassava) or grilled, roasted or stewed fish.

Myth

Feijoada rocks the diet. No! “Black beans and white rice are a perfect match – the amino acids that one lacks to form protein are found in the other.” But, of course, moderate the meat, sausage and skip the bacon. And if you eat rice, skip the farofa. Orange, kale and vinaigrette are released.

nurture trick

“Dishes like baião de dois and tutu are high in calories, but very nutritious. So I order when it coincides with the most intense training days.”

IN JAPANESE

With Isabella Correia, from Rio de Janeiro

– (Disclosure/)

Fish, seaweed, mushroom, miso soup. None of this is fattening, but the Japanese food restaurant has pranks that harm the diet. The biggest one: “The gohan [o arroz usado no sushi e no temaki] it is made with sugar, just like the teriyaki sauce”, warns Isabella. So, everything that has this ingredient should be consumed in moderation and, still, accompanied by good fat (salmon, tuna) and fiber (cucumber, seaweed). Also go slowly with fried preparations (tempura and spring rolls) or with a lot of butter (fish teppan). The items with a free pass on the nutritionist’s list: sashimi, nirá, mushroom and edamame.

Myth

Prefer light shoyu (soy sauce) to reduce excess sodium. “Each tablespoon offers, on average, 570 milligrams of this nutrient – ​​almost 30% of the daily dose recommended by the World Health Organization. [OMS]. Therefore, normal or light, I consume soy sauce in a very small amount.”

nurture trick

“Right away, I have a miso soup [sopinha à base de pasta de soja fermentada] to deceive hunger. Only after that do I look at the menu what I’m going to order.”

Stay in: The best and worst Japanese restaurant choices for weight loss

IN THE BAR

With Camila Parente, from Rio de Janeiro

– (Disclosure/)

When the conversation is lively, it’s easy to slip into snacks. “People don’t even realize what and how much they are eating.” Therefore, the first step is to give your stomach a snack before leaving home. “I make a sandwich with whole grain bread and a light filling (vegetables and lean protein).” With the menu in hand, Camila goes straight to one of these items: carpaccio, ceviche, grilled skewers, steak or chicken appetizer. “As a starter, I like to share a portion of eggplant and zucchini caponata or hummus with my friends.” To toast, a less caloric drink (dry red wine, sake, gin or vodka), always interspersed with plenty of water – plain or with lemon.

Myth

The drink takes away the hunger. “Studies show that alcohol promotes a decrease in leptin, the hormone that regulates appetite. So when you drink, you tend to eat more.” To control this rebound effect, accompany the drink with a protein dish – it helps to satisfy you.

nurture trick

“I carry a sachet of sweetener (stevia or xylitol) in my bag to put in the caipirinha. It makes a difference. With sugar, the drink is up to 100 calories more.”

IN THE BURGER

With Cynthia Antonaccio, from São Paulo

– (Disclosure/)

The sandwich is one of the first items to be removed from the menu of those who want to lose weight. The nutritionist ensures that it doesn’t have to be like this: set aside one or two days a month to eat a hamburger without fear of getting fat. “If you compare it to a plate of food, the bread corresponds to the carbohydrate portion.” It wouldn’t really be a problem if hamburgers didn’t go overboard in size.

The nutritionist’s strategy is to choose a bread in the whole version, in addition to eating only one of the parts. Meat usually comes in a normal amount – between 120 and 150 grams. Complete the sandwich with leaves, tomato, onion and other items that, if they were on the plate, would make a neat salad. Avoid bacon, frying and go easy on the cheese – just order a slice so the snack doesn’t lose its charm. She releases the mustard and ketchup, but moderates the mayonnaise.

Myth

Opt for a veggie burger for being lighter. “Prepared with a reasonable amount of fat to bind it, it can even have more calories than meat or chicken (this one, yes, is the least heavy of all).”

nurture trick

“I’ll go straight to the whole-grain sandwiches. The bread has more fiber and the filling is almost always lighter and rarely comes with bacon, cheddar or onion rings.”

Check out: This mushroom burger is high in protein. Write down the recipe!