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Most men like to eat out. It gives them variety and a chance to experiment. However, they have to keep in mind that they should get adequate nutritional intake as well.

How do you incorporate wholesome food choices? Here are a few tried and tested solutions.

• Go to an eating joint or restaurant, which has a variety to offer. That way, you are more likely to see healthy options on the menu as well.

• Avoid alcohol as they tempt you to have fatty snacks on the side, besides being calorie- loaded themselves. Instead, opt for fresh juice, coffee, tea, or diet-soft drinks.

• Salads can form an essential component of food. Even while ordering a pizza, opt for a veggie topping with mushroom, capsicum, onion or a tomato topping. Go easy on the cheese.

• A good meal for lunch or dinner is worth the money. Generally a meal contains rice, chappatis, sabjis or dal, curd or buttermilk and a fruit. This is quite filling.

• For those yummy burgers, a good amount of onions, tomatoes and lettuce can add to taste and nutrition.

• In case there is a variety, opt for brown bread or whole grain breads.

• If fruits are available, consume a whole lot of them.

• It is safer to eat a baked, steamed or poached dish.

• In case one tends to overeat, friends can be roped in to share the experience.

• It is healthy to go in for mildly sweetened yoghurt or sweetened mint after the meal.

• In case there are leftovers, these can be taken home.

Eating out should not only be pleasurable, but also healthy. Enjoy yourself, but watch those calories!