With the Euro’s kicking off on Friday (14th), and England’s first game this Sunday (16th) many Brits will be planning to enjoy the tournament in a pub or bar.
In fact, pub attendance is expected to be so high that the British Beer and Pub Association (BBPA) estimates that total sales during the four weeks of the tournament will be nearly 300m pints!
Eating healthily while at the pub might seem like a challenge, but for those looking to enjoy the atmosphere without disrupting their own fitness goals, Kerry Beeson, Nutritionist (BSc) at meal prep service Prep Kitchen has shared her advice.
Kerry says: “There’s nothing like the atmosphere of watching the Euros in your favourite pub, but eating pub grub can really mess with your diet. If you do succumb to the odd bowl of chips or dessert, don’t despair – the odd treat every now and then won’t hurt, but if you’re planning to watch every game in your local, it’s good to have a plan!”
Kerry shares 7 top tips for having a great night out without compromising on your health goals, below:
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Choose your alcoholic drink wisely
Kerry says: “Alcoholic drinks can really pile on the calories so choose your bevvies wisely. Opt for long drinks that you can sip for longer, and choose lower calorie choices such as vodka, gin, or tequila with lime and plain soda water.
“Dry red or white wines are also fairly low in calories and sugar. If you’re more of a beer drinker, opt for a light beer as this will be lower in calories than darker beers.”
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Check the menu online ahead of time
“If you decide what you’re going to eat before you arrive, you won’t need to look at the menu and be diverted by something less healthy (but tempting!). Most pubs these days will offer healthy choices, so avoid the ‘pie and a pint’ places and try to find a venue that caters for a variety of tastes.”
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Have a protein-dense snack before you leave
“If you’re worried that your willpower won’t make it through the menu, try having a healthy, high-protein snack just before you leave. Protein takes a long time to digest so keeps you feeling full. It also stimulates your satiety hormones and keeps your blood sugar stable so you’re less likely to crave puddings.
“Have a boiled egg or two, some lean chicken or beef jerky, tuna, peanut butter with celery, marinated tofu, or some roasted almonds or chickpeas, which also contain filling fibre.”
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Order before you start drinking
“There’s nothing like ‘beer goggles’ to make your resolutions (and healthy choices) fly through the window. Make sure you don’t start drinking until you’ve placed your food order.”
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Stay hydrated
“Sometimes when we think we’re hungry we’re just thirsty, so it’s important to keep yourself well-hydrated. Have a glass of water before going out, and even if you’re drinking a long, refreshing alcoholic drink, have a drink of water on the side. Alcohol is a diuretic, so it can be dehydrating.”
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Avoid sauces and dressings
“While they taste good, sauces and dressings can really increase the calorie content of your meal. If you can’t bear to avoid them completely, ask if yours can be served on the side, so you can limit the amount you eat. Typically, mustard or ketchup tend to be lower in calories than mayonnaise.”
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Eat mindfully
“Whatever you choose to eat, chewing it well, eating slowly and savouring every mouthful will allow time for your satiety hormones to kick in, so you won’t be tempted to get the dessert menu.”
What should you order at the pub?
Kerry advises: “Choose menu options with a good source of protein – lean steak, chicken breast, fish, eggs, or tofu. Nuts and cheese also have a good amount of protein but tend to be higher in fat and calories. If you have enough protein and fibre in your main meal, you’re less likely to want dessert.
“You can’t beat a huge crunchy salad as a healthy choice. They need to be chewed properly and can take longer to eat, which allows time for your satiety hormones to kick in. Pair with lean protein, and watch out for those dressings.”
Kerry also warns pub go-ers to “avoid the deep fat fryer”, she says: “Go for tasty options from the grill instead, as these tend to be juicer and more full of flavour.
“Sub your bowl of chips with boiled or jacket potatoes, salad, or some steamed veggies, which are lower in calories and high in filling fibre.”
For more information on how you can get a balanced diet through the help of meal prep, please visit: https://prepkitchen.co.uk/