Eating out is a great way to enjoy a meal without having to worry about the time and effort it takes to prepare a dish. But the challenge lies in finding the right foods that can help keep your hormones in balance.
Luckily, there are some strategies that you can use when eating out to help ensure that you are getting the most out of your meal. In this article, we’ll discuss some tips for eating out that will help you maintain your hormone balance.
Choose Restaurants That Serve Healthy Options
When you’re eating out, it can be hard to find balanced and hormone-friendly foods. Fortunately, there are restaurants that specialize in providing healthy meal options. These restaurants usually offer organic, nutrient-rich meals that can help to balance your hormones.
When choosing a restaurant, look for one that advertises non-GMO foods and sustainable ingredients as well as the use of locally sourced produce whenever possible.
You should also pay attention to the menu when choosing a restaurant. If there are plenty of salads and steamed vegetables listed on the menu along with good quality proteins such as chicken, fish, or grass-fed beef, then you’re on the right track.
If a restaurant serves only fried items with unhealthy sides such as French fries or sugary drinks like soda or juice, then it’s probably best to look elsewhere for your meal.
Finally, it’s a good idea to check out restaurant reviews before you decide which one you’ll choose. Look for clear indications of fresh ingredients and food safety protocols being followed in order to avoid any predigested or contaminated foods during your meal.
Avoid processed and fried foods
When eating at a restaurant, it’s important to pay attention to the quality and type of food that you are consuming. Avoid processed or fried foods as well as other unhealthy items such as added sugars, trans fats, or high-fructose corn syrup. Instead, select menu items that provide plenty of nourishing and balanced ingredients to help sustain your body’s natural hormone balance.
It’s also best to avoid refined carbohydrates like white bread, pasta, or white rice which can cause spikes in blood sugar levels and ultimately disrupt your hormones. Opt for unrefined whole grains where possible such as quinoa, bulgur wheat, or brown rice instead.
Make sure you check with the waiter if you are unsure about what is in a dish; ingredient lists should be available if requested. Taking the time to read the menu and make wise choices can ensure that you stick with healthier alternatives – even when eating out.
Opt for organic and locally-sourced ingredients
Whenever possible, opt for organic and locally-sourced ingredients when eating out. Even better, choose farm-to-table restaurants that source their produce and meats directly from local suppliers.
Look for restaurants that provide information on the sources of their ingredients or follow sustainable practices such as using recycled materials or composting food waste. Avoid deep-fried foods, which can be high in trans fats, and opt for dishes with more plant-based ingredients like whole grains, legumes, nuts, and seeds.
These contain beneficial phytochemicals that are linked to healthy hormone balance and are essential for overall good health. Many restaurants offer dishes with seasonal vegetables and fruits as well as salads made from fresh leaves; these are usually a great option for hormone-balanced friendly meals.
Finally, avoid refined sugars which can cause spikes in your blood sugar levels leading to dips in energy and mood swings due to a sudden drop in hormones.
Macronutrients
Eating for hormone balance involves looking at more than just the foods you are eating. Macronutrients are an important part of this equation as well. Macronutrients refer to the carbohydrates, fats, and proteins that make up our food.
A well-balanced diet should include all three macronutrients in the right proportions. Let’s explore the role that macronutrients play in helping to maintain hormone balance.
Balance your meals with a combination of proteins, carbohydrates, and fats
Eating with balance in mind is key for achieving optimal hormone balance and looking and feeling our best. To maintain a healthy balanced diet, you will want to make sure your meals are composed of the different macronutrients – protein, carbohydrates, and fat.
Macronutrients are any of the four groups of organic compounds which the body extracts energy from for use in metabolism: carbohydrates, proteins, lipids (fats), and nucleic acids (DNA/RNA). Eating a balanced combination of all these macronutrients is essential for good health.
For hormone balance, it’s important that you carefully regulate your intake of these three types of food. Different types and amounts of each serve different purposes in maintaining a healthy internal balance:
Protein – Protein forms part of most hormones in some way or another and can be found naturally in sources such as meat, eggs, dairy products, grains, legumes, and nuts. Eating enough protein helps to ensure healthy hormone production.
Carbohydrates – Carbohydrates provide the body with glucose which fuels brain activity and helps convert other nutrients into energy. Glycemic index (GI) carbs – most fruits and whole grains such as wheat germ – digest slowly allowing for stable blood glucose levels.
Low GI carbs are recommended especially when trying to control weight because they keep us full for longer periods of time. Always try to opt for complex carbohydrates over simple ones whenever possible as this will keep your blood sugar more stable for longer periods thus balancing hormones better in the body without spikes or crashes from too much sugar or carbs entering the system at once.
Fats – Healthy fats such as avocados, olives, or olive oil promote good hormonal health by providing essential fatty acids (omega-3s & omega-6s), vitamin E antioxidants covering free radicals, and also a nutrient called ‘fatty acid synthase’ which produces hormones that contribute towards hormonal regulation within our bodies directly as well as other vital roles including skin hydration maintenance.
Fats should comprise 25-35% of our daily caloric intake while opting primarily for monounsaturated sources such as olives and coconut oil over polyunsaturated sources like sunflower oil when possible.
Eat plenty of fiber-rich foods
Getting enough dietary fiber is important for overall health. Adequate intake of high-fiber, nutrient-dense foods can help reduce the risk of chronic illness, support digestive health, and provide many other health benefits.
Fiber is a type of carbohydrate that can not be digested and broken down like other carbohydrates. It’s found in plant-based foods such as fruits, vegetables, nuts, seeds, beans, and legumes. Fiber passes through the digestive system without being digested or absorbed in your bloodstream.
Instead, it goes undigested through to the lower intestine where it helps with digestion and elimination by adding bulk to your stool and slowing digestion time so that blood sugar stays stable longer.
Adults should aim for 25–30g of fiber per day from food sources such as fruits, vegetables, legumes like lentils and chickpeas, grains like oats and quinoa; seeds like chia; nuts like walnuts; and avocados.
Eating plenty of fiber-rich foods also promotes healthy digestion throughout the body by cleansing the system of toxins which can help ward off diseases related to poor nutrition such as cardiovascular disease or diabetes.
Limit your intake of added sugars
When eating out, it is important to limit your intake of added sugars and other sweeteners. Added sugars are artificial sweeteners created by combining sugar and water. Examples include fructose, sucrose, corn syrup solids, honey, molasses, high fructose corn syrup, and brown sugar.
Added sugars can increase your risk of developing insulin resistance and can lead to obesity. When eating out, be aware of the added sugars in items such as sodas or sugary desserts. Also, look for hidden sources of added sugars in sauces and condiments. A good rule of thumb is to limit your intake of sweets to no more than 10% of your total daily calorie intake.
It’s also important to consume foods that provide macronutrients in their natural form (e.g., proteins from meats or legumes; complex carbohydrates from whole grains or vegetables; healthy fats from avocados, nuts, or seeds).
Macronutrients provide the body with energy and help maintain hormone balance. Focusing on these nutrient-dense foods helps reduce added sugar consumption without sacrificing flavor or satisfaction when you’re eating out!
Micronutrients
Eating certain foods can help boost your hormones and regulate them in a healthy manner. Many of the micronutrients that help regulate hormones can be found in fruits, vegetables, nuts, and even spices.
Additionally, consuming good-quality proteins, healthy fats and complex carbohydrates can provide essential micronutrients for optimal hormone balance. Let’s explore further the topic of micronutrients and how you can use them to balance hormones.
Incorporate foods high in essential vitamins and minerals
The body needs essential vitamins and minerals, known as micronutrients, to function properly and help balance hormones. Micronutrients include vitamins A, B2, B3, B6, B9 (folate or folic acid), C, E, and K; minerals such as calcium, potassium, and magnesium; plus antioxidants that benefit the endocrine system.
Eating foods rich in essential micronutrients can help keep your hormone levels balanced and provide numerous health benefits. Examples of such foods include:
-Fruits: such as oranges (vitamin C), avocados (vitamin K), strawberries (folate)
-Vegetables: including kale (vitamin A), carrots (beta carotene), and sweet potatoes (vitamin A).
-Nuts: such as almonds (magnesium), hazelnuts (thiamine), and cashews
-Seafood: like salmon (omega-3 fatty acids) tuna(selenium)
-Whole grains: excellent sources of folate, thiamine, and riboflavin. Oats are particularly rich in magnesium.
Including these foods, in your diet, whether you’re eating out or staying at home can make a big difference in hormonal balance over time. Adding nutrient-dense snacks between meals throughout the day is another great way to ensure that you’re getting enough micronutrients.
Eat plenty of fresh fruits and vegetables
Fresh fruits and vegetables should be eaten liberally, as they contain important vitamins, minerals, and micronutrients that are essential for your body to function properly. Fruits and veggies provide antioxidants and polyphenols that can help your body fight off many diseases like heart disease, diabetes, cancer, and even wrinkles.
Foods rich in iron include lean red meat, liver, dark green leafy vegetables (including spinach), and legumes like beans, peas, lentils, nuts, and seeds. Vegetarians should aim to consume more iron-rich plant foods such as legumes with accompaniments of vitamin C-rich fruits or tomato-based sauces in order to increase the bioavailability of the mineral.
B vitamins are a group of nutrients that offer a wide range of health benefits. They support energy production; help form red blood cells; maintain healthy brain function; promote skin health; enhance metabolism; help the nervous system work properly; break down dietary fats into usable energy; metabolize proteins.
Foods rich in B Vitamins include dark leafy greens like spinach & kale, as well as legumes such as lentils & beans. The liver is also a great source of B Vitamins. Vitamin A is essential for eye health as well as immune responses and healthy growth and development. Excellent sources of Vitamin A include organ meats (like beef liver), sweet potatoes, and carrots (preferably eaten raw).
Choose whole grains and legumes
When looking for foods that contain micronutrients, focus on eating whole grains and legumes. Examples of whole-grain food products include quinoa, brown rice, bulgur, rye, or barley. Selecting these options while eating out can help you to get the essential micronutrients into your body.
Legumes are another good source of essential micronutrients and are part of several diets across the world. Examples of legumes include lentils, beans (black beans, navy beans, adzuki beans), split peas, peanuts, and soya products. Eating these in place of animal proteins like meat when you are dining out can be a great way to improve your nutrition profile.
Other sources of micronutrients include fruits (berries & citrus fruit), nuts & seeds, dairy products (milk & yogurt), and cruciferous vegetables (broccoli & Brussels sprouts). All these are excellent choices for eating out as well as at home. Incorporating more fruits and vegetables into your diet can also be beneficial in achieving optimal health.
Healthy Fats
The importance of fats in a healthy balanced diet has long been acknowledged, and it’s especially important when it comes to hormone balance. Healthy fats like avocados, olive oil, nuts, seeds, and fatty fish can help support the production of hormones and even help to regulate them.
Eating out poses the challenge of accessing these healthy fats, with many restaurants focusing on greasy or processed options. Fortunately, there are some ways to ensure you’re still getting your healthy fats while out and about.
Include healthy fats in your meals
When eating out, make sure to include healthy fats in your meal. Healthy fats provide many benefits to our hormones and body in general, including hormone regulation and its synthesis, protection of nerve tissue from damage from other molecules, energy production, absorption of fat-soluble vitamins (A, D, E, and K) from the diet, and digestion. Eating healthy fats can also help you stay fuller for longer after a meal.
The best sources of healthy fats include olive oil, avocado oil, and coconut oil for cooking; avocados; olives; nuts; seeds (like chia seeds or flaxseeds); nut butter; fatty fish such as salmon or mackerel; full-fat organic dairy foods like organic yogurt or cheese; grass-fed beef or bison.
Include a few of these fats with each meal to help keep you feel satiated throughout the day. Avoid unhealthy processed oils like corn oil, soybean oil, and vegetable oil which can be damaging to our health.
Choose monounsaturated fats like olive oil and avocados
When considering fat sources, it is important to choose healthy fats like monounsaturated or polyunsaturated fats. Monounsaturated fats are found in certain vegetable oils (such as olive, canola, and peanut oils), some nuts and seeds, avocados, and olives.
Monounsaturated fats are liquid at room temperature but start to solidify when refrigerated.
These heart-healthy fats have been linked to a lower risk for cardiovascular disease. Compared to saturated and trans fats, replacing them with monounsaturated fatty acids can help protect against insulin resistance, high cholesterol, and high blood sugar levels.
In addition to the health benefits they offer, they also add a delicious flavor and texture to your meals that make them even more enjoyable.
When cooking or baking with monounsaturated fats like olive oil or avocado, be sure to use the correct type of oil for the task at hand — extra virgin oils are best suited for cold dishes while regular oil should be used for cooking.
Additionally, be conscious of how much you’re using as too much of any kind of fat can lead to increased calorie intake that is detrimental to a healthy diet.
Avoid trans fats and processed oils
It is important to avoid trans fats and processed oils as often as possible in order to keep your hormones in balance. Try to avoid restaurants that use trans fats, such as Margarine, Partially Hydrogenated Oils (PHOs), and many deep-fried foods. Processed oils like vegetable oil and corn oil are also high in Omega 6s and should be avoided.
Focus your efforts on eating food that leans toward monounsaturated fats for cooking at home, such as coconut and avocado oil. When you’re eating out, stick with healthier animal-based fats like grass-fed butter, lard or tallow, or ghee. These sources of healthy fat can help support healthy levels of hormones or cholesterol when eaten in moderation.
Olive oil is a great kitchen stand-by that can also add flavor and nutrition to your meals while still maintaining a balanced hormone level. Choose extra virgin olive oil whenever possible since it has been less processed than other types of olive oil double bonus since it contains more nutrition too.
Lastly, don’t forget plant-based sources of fat such as nuts, avocados, and various seeds like chia which can be used throughout the week for snacks or meal additions.
Herbs and Spices
Herbs and spices have been used for centuries in many cultures to promote balance and overall health. They are loaded with vitamins, minerals, antioxidants, and other phytonutrients that can help support healthy hormone levels and metabolic function.
Many herbs and spices also have anti-inflammatory and antibacterial properties, which can help to reduce inflammation and improve well-being. In this article, we will explore some of the specific herbs and spices that can be used to promote hormonal balance and provide tips for how to incorporate them into meals when eating out.
Use herbs and spices to add flavor to your meals
Herbs and spices can instantly transform the flavor of simple foods and turn them into something special. Whether you’re cooking up a stir-fry or tossing together a salad, a few herb or spice additions can make all the difference.
When it comes to herbs, people often think of fresh, green leaves like basil, oregano, tarragon, and cilantro. Fresh herbs have an amazing flavor that many people crave in their recipes. But if you don’t have access to fresh herbs, don’t worry! Dried herbs are just as flavorful—they just need to be used in slightly different proportions than fresh herbs.
Spices such as cinnamon, paprika, and turmeric can provide complex flavors with just a small amount added to food. When seasoning with spices remember that “a little goes a long way” Every spice has its own unique characteristics and it’s important to understand how each spice will affect the dish before adding it in large amounts.
For most dishes, both evenly balanced amounts of herbs AND spices are preferred for the best flavor results. Remember that too much of either one can overpower your food; use the power of both to drive home great flavor without losing balance in your meals.
Include anti-inflammatory herbs like turmeric and ginger
Adding anti-inflammatory herbs and spices to your home cooking can make a big difference in your overall health. Turmeric and ginger can be used daily to help reduce inflammation throughout the body.
Herbs like oregano, thyme, and rosemary can be added to meat-based dishes for additional well-being benefits. Chili powder and cayenne are great for adding flavor with a milder kick that is soothing to the digestive system.
Including these herbs and spices will help provide additional antioxidants which are useful for fighting toxins in the body that may contribute to hormone imbalance. They also have anti-viral properties that can boost immunity which is especially important during times of stress when cortisol levels tend to rise.
Adding a spoonful of these flavorful ingredients into soups or stews can also act as an appetite stimulant while providing added health benefits at the same time.
When eating out try ordering dishes flavored with healthy spices like ginger, turmeric, thyme, oregano, rosemary, or cayenne pepper instead of opting for foods prepared with overly processed sauces and condiments that contain added sugar or artificial ingredients.
Or better yet ask if they have any specially house-made spice mix they could incorporate into your meal so you know exactly what’s going into your food!
Use spices like cayenne and cinnamon to boost metabolism
Incorporating certain herbs and spices into your cooking can be a powerful way to encourage healthy hormone balance. While recipes are not to be confused with pharmaceuticals, they can be an effective tool in maintaining healthier levels of certain hormones that affect your well-being.
Cayenne and cinnamon are two examples of herbs that can help to boost your metabolism and even increase the amount of fat burned.
Cayenne:
Capsaicin, which is a compound found in cayenne pepper, is well-known for its thermogenic properties; it helps speed up metabolism and aids with weight loss. It works by stimulating the pain receptors on the tongue, which then signals to the brain to increase your body temperature, resulting in greater calorie burning. For best results, sprinkle some cayenne pepper over salads or onto food before cooking it.
Cinnamon:
Cinnamon has been used as a natural remedy to treat insulin resistance because of its ability to regulate glucose levels in the body. Eating cinnamon regularly may help improve insulin sensitivity as a result of its active component called methylhydroxychalcone (MHCP). You can add cinnamon powder over oatmeal or chai tea every day for some added flavor in Breakfast time!
