How the food you eat affects your brain - Mia Nacamulli

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

The big city lives in a frantic rhythm. Sometimes work does not stop even at night, and leaving the office after dark has long become a habit of a modern person. Great mental and physical stress requires a lot from us, but the most important thing is to monitor the quality of the diet. Healthy and properly prepared foods can not only energize us, but also help us stay in great physical shape.

So let's figure out together what can and should be ordered in a restaurant. In search of answers, we turned to the chef of the Pan-Asian restaurant Bamboo.Bar Sergey Kozhakov , who knows firsthand about haute cuisine, the most unusual preferences of guests, and most importantly, the correct and delicious combinations of products.

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

For nine years of work, I really had to face many moments : both with the preferences of the guests and with the unusual combinations that they asked to cook. For me, as a chef, it is very important to listen to all of this, absorb information and direct it towards preparing new dishes on the menu. If we talk about healthy eating, there are probably several rules that I apply in my work:

  • Eco-grill. In our restaurant there is a unique eco-grill with the possibility of a Russian oven. It is based on a special technology - a ceramic surface that allows you to cook meat and fish practically without oil. Due to the fact that everything is cooked on charcoal, the dish becomes healthy and juicy without carcinogenic fats, which often arise when frying, for example, on an electric grill or just in a frying pan. So if you see a line cooked on an eco-grill in the menu, you can safely order!
  • Fresh food. From filet mignon, ribeye steak, large piece of meat on the bone, Chilean and sea bass, red perch. We bring fresh perch specially from Japan, which is very healthy. It's quite expensive, but the quality of our products is worth it. I think it was a good idea to try it, to spare the finances, because health is more expensive.
  • Simple combinations. We also have a lot of salads, combinations, fresh leaves: arugula, lollo rossa, frize salads. I play it with tuna (which we bring from Sri Lanka) under our special sauces. Salad with tuna, mango, arugula and mustard sauce is very popular. It would seem nothing complicated: leaves, quality tuna meat and original sauce. Probably, this is the secret - in high-quality products, in an easy and correct combination.
  • Easy refueling. Pay attention to refueling, it often happens that in some establishments, not here, of course ( laughs ), they do not spare oil. And it's okay that it is olive, because the oil doesn't matter. At the same time, even the most familiar sauces are very high in calories, their task is to emphasize the taste of the dish, to give richness in this composition. On the other hand, you need a ponymother that sauces are different. We often use dressings that we literally make from under the knife: a combination of galangal root, citronella, lemongrass, lime, soy sauce, and maybe olive oil. We make light dressings that blend neatly with all our dishes and don't hurt your figure. '

Together with Sergey we have selected top dishes that can be ordered without remorse.

Croissant with salted salmon

Calories: 458 kcal. Proteins - 18 g / Fats - 32 g / Carbohydrates - 23 g

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

File Mignon

Calories: 735 kcal Proteins - 58 g / Fats - 49 g / Carbohydrates - 15 g

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

Katya Stern , fitness bikini model, nutritionist

I changed my diet 3-4 years ago. I was so interested in this topic that I was educated in America and became an active fitness bikini athlete, now I compete in the Canadian Championships. Nutrition is very important, especially for a woman. Of course, I often have to eat in restaurants with my schedule and rhythm of life, so here are a few rules that I follow when ordering a meal.

  • Less sugar. Unfortunately, people don't understand what sugar is. I even have a training - two weeks of sugar detox. When during it I asked if they eat sugar, almost everyone said no. But when I accept a list of foods that contain sugar, everyone is surprised. Healthy baby cereals that sell are also high in sugar. Kvass, fruit drink - there is sugar everywhere. Therefore, I prefer to drink water when thirsty.
  • Limit the consumption of dairy products. Now I need to have a snack and recuperate, and I eat eggs and light salad, mostly trying to eliminate dairy products from my diet. They can trigger a lot of inflammatory processes in the body. Although if you really want to, you can, but in limited quantities.
  • Natural dressing. Also the concept of clean food, which I adhere to, is food without sauces, I use only sea salt as a seasoning. It's good that in a restaurant you can always warn the waiter about this and insure yourself against unpleasant surprises. I also don't use oil, because 1 scoop is 160 calories, you will need at least two scoops for salad. For those 300 calories, I'd rather eat chicken, which is high in healthy protein.
  • We count calories. Check with the waiter about the calorie content of the dish you want to order, if you really watch your figure. Even a regular latte is very high in calories. We don't count them. FROMNow there is a trend - no matter how many calories there are in a product, the main thing is that it is useful. I am against it, because if you eat 100 grams of nuts just as a snack, then you will gain weight, because they have a whopping 600 calories.

And in general, I think that you should not save on your health and eat in fast foods, snacking on the run. People think that eating healthy is expensive. I think that treatment is expensive. '

Dessert with chia

Calories: 272 kcal Protein - 8 g / Fat - 12 g / Carbohydrates - 21 g

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

Green smoothie

Calories: 135 kcal Proteins - 1 g / Fats - 0 g / Carbohydrates - 32 g

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

Alexey Yashin, Russian hockey player, world champion, honored master of sports:

Now, of course, I train less, mostly more for myself, to maintain forms, but in nutrition it is still not very diverse. Everything is simple for me: meat, fish or chicken. Now, however, I try not to eat chicken temporarily, therefore, when ordering in a restaurant, I choose either fish or meat. By the way of cooking: fish, for example, I prefer steamed or grilled. Here I usually order either Chilean sea bass or salmon steak.

Proper nutrition in a restaurant: what to eat so as not to harm your figure?

Photo: Maya Kozlovtseva, Championship

For breakfast I mostly prefer scrambled eggs or not hard-boiled eggs. Sometimes porridge, depending on the mood. I have no need for food to be different every day. When you follow your diet, you get used to one thing, you remember the name: what dish, in what restaurant. Otherwise, it is easy to break loose and start breaking the regime.

Monitor your health and diet and remember that even in a cafe and restaurant you can find a lot of healthy dishes that will not affect your figure! Let food be for you not only a source of energy, but also an inexhaustible source of inspiration.

Thank you for your help in organizing and filming the Pan-Asian restaurant Bamboo.Bar Moscow City.

How to Create a Healthy Plate

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