I think you already know that I really want to offer choices to everyone, according to their eating habits. I like satisfying those who love good food…and those who love desserts, and those who have fallen in love with Sunday’s brunch…but also, those who follow a healthy lifestyle and never cheat on their diet! For this reason, I decided to ask a nutritionist what he/she would eat from Kitchen Lab’s menu and why. I’m sure that just by hearing the options, you’ll start drooling… In fact, you’ll figure out that there are, actually, many healthy choices even when eating out; we simply have to be a little careful when choosing them!
So, shall we go see what would a nutritionist eat?
Chia and mango yogurt
A good choice for those of you who work or start your day early and don’t have the time to have breakfast at home. This chia and mango yogurt is a good source of protein, calcium, magnesium and it is rich in fiber. It will give you the energy you need to start your day satiated. In that way, you won’t start snacking right away and eating unhealthy snacks that will fill you up with empty calories. Here, you will read the reason why breakfast is so important. So, make it a part of your everyday life, as it will help you have more balanced meals within the day! The yogurt is actually a perfect meal both for breakfast and midday-afternoon snack due to its protein content, while it seems that its consumption helps in maintaining a healthy weight.
This is another breakfast – brunch or even lunch that I like a lot, and as it seems, I’m not the only one! The superfood breakfast has an egg white omelet, avocado, slow-rise bread, and quinoa salad. The combination of these four foods makes the meal complete since it contains protein, complex carbs, and good fats. Quinoa, as you probably know, is high in fiber and a good source of protein and vitamin E, while it is high in potassium, magnesium, and iron. Due to all of these, it is considered a superfood! Perhaps this term is a bit overrated, but because of its many nutrients, it’s definitely a food that is worth trying and adding to your diet! On top of that, experts recommend it too!
Superfood salad: chicken or vegetarian
Two healthy salads that could be an ideal and light meal for lunch or dinner. Either you follow a specific diet or you simply like a healthy lifestyle, these two salads are perfect since they contain both protein and fiber, while they are rich in flavor. These meals are “Grab and go”, which means that both of them are easy and quick solutions to consume in the office or at home, when you don’t have the time to cook. They have less than 500 calories and they will help you stay in shape since they do not exceed the calories that an average adult should consume for lunch or dinner. However, keep in mind that the best way to stay in shape is to follow a healthy and balanced eating plan in combination with a workout program.
Who said that nutritionists don’t eat dessert? Even if you believe that, I can assure you that this is not the case! There are exceptions of course, but what I know for sure is that they try to avoid overconsuming them generally, and specifically when something contains processed sugar and plenty of saturated or trans fats. The healthy pancakes contain linseed, oats, whole-wheat flour, honey, maple syrup, and fruits. That’s why it’s a good solution and something that you could eat if you don’t want to consume large quantities or a lot of sugar! The fiber from the fruits, oats, linseed, and whole-wheat flour will make you feel full for longer and you won’t have to eat very large portions. I think you will agree that it’s a good solution for those of you who want dessert but don’t want to overdo it with the extra calories.
Do you know what the conclusion of this diary is? You do not have to avoid eating out, but simply make smart choices by picking the right dishes and following a generally balanced lifestyle with proper nutrition and workout!
This article was written in collaboration with Kitchen Lab’s Sports Nutritionist Anna Maria Volanaki, MSc, BDA, SENr.