This section is a continuation of PART 4. Here we will discuss certain tips and tricks for omitting carbohydrates and fatty foods in social settings while maintaining a good protein intake.
It is crucial to understand that when in an eating dilemma- such as no meat options available- you still need to consume your proteins AFTER the cheat meal. Never skip the proteins just because you had to eat a starch or fatty meal. Make sure that you consume the leanest proteins straight after this “cheat meal”. For example: if you had to have pancakes and waffles at your kid’s birthday party, go home and eat a full portion of lean protein (e.g., can of tuna) as soon as possible. Don’t wait till dinner (or the next meal) and do not double up on missed proteins.
Vegan/ vegetarian restaurant: These generally include, but are not limited to Indian cuisine and strict vegan restaurants. Protein complimenting is the way vegans survive. This means a combination of plant sources need to be combined in one meal to achieve the highest ‘protein score’. If you have a choice of which proteins to use follow the below, in ranking order
- Peas, corn
- Lentils, chickpeas and red kidney beans
- Sweet potato
- Potatoes
- Breads
- Pasta/cous-cous
- Rice (all kinds)
Cinemas, flights, long drives, picnics: These venues do not cater the high protein options. Here the best proteins are the ones you carry on board.
- KEY Nutrition proteins bars,
- lean biltong
- boiled eggs and canned/packet tuna are great, but be mindful that the smell might put passengers off
- packets of shaved cold meats (lean options) and no bread
- protein shakes
- Woolworths have meaty options such as frikkadels, chicken strips, shaved lean meats and pickled fish options.
- Falafel with hummus for the vegan/vegetarian options
