Eating out

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 EATING OUT WHILE
MAINTAINING YOUR HEALTH!

1
BEHAVIORAL GUIDELINES

2
GENERAL FOOD GUIDELINES

3
HEALTHY PLATE

4
CUISINE SPECIFIC FOOD GUIDELINES

5
WHO ARE WE
 INTRODUCTION

Do you love to eat out? Most of us do! Trying new

foods and enjoying meals with friends and family
can be lots of fun. But what if you are trying to
keep an eye on your health? Especially if you are
dealing with something like Polycystic Ovary
Syndrome (PCOS). Eating out might start to feel
more like a problem than a joy.

PCOS is a common health issue that many

women face. One of the big ways to help manage
it is through the right diet. But when you eat out,
it can be hard to know what's best to choose from
the menu. This book is here to help!

"Eating out while maintaining your health: A

Guide for Women with PCOS" is all about making
eating out easy again. It will help you make good
food choices, even when you are not cooking at
home. This book isn't about limiting what you
can eat. Instead, it's about helping you know what
to look for in a menu, what questions to ask, and
how to pick meals that will taste great and keep
you feeling well.
 INTRODUCTION

With this book, you can get back to loving your

meals out and feel confident that you are taking
good care of your health. Let's start this journey
together. Enjoy your meal!
HERE A SHORT VIDO
MESSAGE FOR YOU !!

CLICK HERE TO WATCH

BEHAVIORAL GUIDELINES:

Order Your Meal Before Everyone Else :

Other people can influence our decisions without us
really noticing. In social situations, people tend to
mimic each other subconsciously, and dining out is no
exception. People’s menu choices and eating behaviors
can be highly influenced by the choices of other people
at the table. If you’re eating with a group that is likely
to order something that doesn’t fit into your healthy
eating plan, make sure you order first.

Try to avoid unlimited buffets :

So when you are faced with an unlimited supply of food
at a buffet, eating the right amount can be challenging.
If you’re stuck with a buffet as your only choice, using a
smaller plate might help you eat less

Plan ahead :
Many restaurants have online menus that you can
review. Decide ahead of time which dishes you might be
interested in trying. Keep the basic principles of healthy
eating in mind when building your meal combos
 Portion control without the scale :
Visualize the quantity you wish to have, serve yourself
half of it and chew food thoroughly. Once done if you
wish to have more start again. For example if you wish
to have 1 bowl dal serve yourself 1/2 bowl dal, complete
your meal, if you still feel hungry and wish to have 1/2
katori more, serve yourself 1/4th katori dal.
GENERAL FOOD GUIDELINES:

Scan the menu :

Look for keywords on the menu that are giveaways for

what to avoid.
Here are some examples of the most common culprits:
Ghee roast
Creamy gravies (eg: butter chicken/paneer gravy)
Avoid butter or ghee on top of roti
Avoid naan/ paratha/ kulcha Creamy dal makhani
pan-fried
crispy
dipped
breaded
creamy soups
Dishes with these words tend to have a lot of hidden fat
and salt. Instead, look for menu items with words from
the following list: grilled (eg: grilled tandoori, paneer
tikka)
steamed (eg: steamed seafood, momos)
baked
roasted (no or minimum oil)
opt for normal 1 phulka or 1 tandoori roti or 3-4 spoons
of rice. Restrict yourself to 1 serving or less - 1 piece
GENERAL FOOD GUIDELINES:

Ask about preparation :

Chefs are trained to use lots of butter and salt to
heighten flavors. They do this to make the food more
tasty.
If you’re concerned about the butter or salt in your
food, don’t be afraid to ask your server how the food is
prepared. If you find out what you want is actually
loaded with oil or butter, either ask for it to be prepared
differently or choose something else.

Portion sizes :
Did you know restaurants often serve two to three
times what you actually need for a normal serving?
Before you begin to eat, ask for a takeaway container
and pack away the extra food that will be too much for
you to consume.
This will save you money and calories.
It may sound weird, but it makes tons of sense. You can
also split your order with another person, if you’d
prefer.
 Include buttermilk/ coconut water/ lemon juice :
Instead of ordering sugary drinks go for these
refreshing drinks they help in digestion. Ditch all kinds
of alcoholic drinks, cocktails and mocktails.

Drink water throughout the meal :

Try your best to get used to drinking water as your
main beverage. Drinking water will slow you down from
eating your food too fast, which will help you enjoy the
food more, and it will allow your brain to get the
message from your stomach that you’re full so you don’t
overeat before your plate is already empty.
You can ask for a slice of lemon, if plain water is too
boring. To ease into just having water, you can also wait
to order a different beverage until after you’ve finished
your first glass of water.

Avoid redundant carbs :

This means, avoid things like getting roti, rice, sabzi
and a sweet dessert in one meal. Instead, swap some of
those dishes out for more protein and vegetable
forward like Roti + dal + paneer sabzi + buttermilk. You
will learn more about this under cuisine specific
guidelines.
HEALTHY PLATE:
 CUISINE SPECIFIC
FOOD GUIDELINES

CHINESE
50% of the plate: Raw papaya salad/ Green salad

20% of the plate: Veg steamed wontons or

dumpling/ steamed rice/ garlic rice/ Singaporean
rice/ pot
rice/Classic hakka noodles/ chili garlic noodles /
Singapore noodles/ Malaysian noodles with one of
sauce/gravy:thai/chili/schezwan/garlic/hunan

25% of the plate: Grilled chicken/ grilled paneer/

grilled tofu/ steamed chicken momos

1-3 glasses water

FAST FOOD
50% of the plate: Raw papaya salad/ Green salad

MC DONALDS:
Mc egg masala burger/ fillet o fish/ Mc aloo
tikki/ chicken kebab burger/ Mc pizza puff/ 2 pc
chicken strips/ 2 pc chicken nuggets (Pick 1)
Beverages: PICK 1
Moroccan mint green tea
Strawberry green tea
Coke zero can

SUBWAY: PICK 1
Veggie delight/ Chicken breast/ chatpata chana
Sauces (only 2):
marinara sauce
Red chilli sauce
barbecue sauce

BURGER KING (PICK 1)

BK grill
Crispy chicken
Chicken tandoori grill
Veg supreme

Fiery rings 2pcs

Potato tots 8 pcs
Chicken wings grilled 2 pcs
STARBUCKS: PICK 1
brewed coffee- dark roast
Brewed coffee- decaf pike place roast
Clover brewed coffee Medium roast
Caffe americano
Iced caffe Americano
NORTH INDIAN

50% of the plate: Green salad

20% of the plate: Plain roti/ steamed rice/
pulao/ biryani/ Jeera rice
25% of the plate: Grilled chicken/ grilled paneer/
grilled tofu/ chicken curry/ paneer based sabzi/
chole/ rajma/ chana
1-3 glasses water

SOUTH INDIAN

50% of the plate: Green salad

20% of the plate: Idli/ rawa idli/ dosa/ neer
dosa/ mysore dosa/ rawa dosa/ veg uttapam/
lemon rice/ bisibelle bhaat/ pongal ( AVOID
MASALA as it will increase carb intake)
25% of the plate: Dal/ Rasam/ Sambar/ Non veg
curry
1-3 glasses water
 ITALIAN

50% of the plate: Caesar salad (without cheese)

50% of the plate:
1 slices each Margherita pizza, veg/
chicken pesto pizza, mushroom pizza
OR
Aglio olio pasta, pesto pasta, arrabbiata
past Veg or with grilled chicken
1-3 glasses water

CAFE

50% of the plate: Green salad

50% of the plate: Pick 1: sandwich: veg/ grilled
chicken,
Beverages: 3 glasses water/ green tea/ lemon
tea without sugar.
 MEDITERRANEAN
50% of the plate: Green salad/ grilled veggies
50% of the plate: hummus/ baba ganoush/
veg/chicken shawarma/ manakeesh/ Zaatar
(Pick 1)

MEXICAN

50% of the plate: Green salad

20% of the plate: Mexican rice/ Quesadilla/ soft
shell taco/ Burrito (All dishes to be ordered
without cheese sauce)
25% of the plate: Grilled paneer/ Grilled chicken
1-3 glasses water
 WHO ARE WE?

Levelup For Women is a PCOS-specialised healthcare

service brand with a vision of making world-class and
most advanced healthcare solutions accessible to the
remotest areas. With the aim to empower women, we
break all myths on which the pharmaceutical sector
prey on women's insecurities making their kitchen the
healthiest place.
At the heart of our program is our unique and
innovative method called BIOHacking. This
groundbreaking approach helps us identify the actual
root cause of PCOS, endometriosis, or any hormonal
imbalance using our 4 pillar strategy allowing us help
women overcome these issues without depending on
medicines.
The Bio Hacking process is designed to empower you
with the knowledge and tools to address the
underlying issue.
 WHO ARE WE?

Levelup For Women is a PCOS-specialised healthcare

service brand with a vision of making world-class and
most advanced healthcare solutions accessible to the
remotest areas. With the aim to empower women, we
break all myths on which the pharmaceutical sector
prey on women's insecurities making their kitchen the
healthiest place.
At the heart of our program is our unique and
innovative method called BIOHacking. This
groundbreaking approach helps us identify the actual
root cause of PCOS, endometriosis, or any hormonal
imbalance using our 4 pillar strategy allowing us help
women overcome these issues without depending on
medicines.
The Bio Hacking process is designed to empower you
with the knowledge and tools to address the
underlying issue.
 WHO ARE WE?

Levelup For Women is a PCOS-specialised healthcare

service brand with a vision of making world-class and
most advanced healthcare solutions accessible to the
remotest areas. With the aim to empower women, we
break all myths on which the pharmaceutical sector
prey on women's insecurities making their kitchen the
healthiest place.
At the heart of our program is our unique and
innovative method called BIOHacking. This
groundbreaking approach helps us identify the actual
root cause of PCOS, endometriosis, or any hormonal
imbalance using our 4 pillar strategy allowing us help
women overcome these issues without depending on
medicines.
The Bio Hacking process is designed to empower you
with the knowledge and tools to address the
underlying issue.
OUR TEAM
 GET IN TOUCH

FOLLOW US ON :

Any query ?
Mail Us At : bhavna@levelupforwomen.com