With the Euros kicking off this weekend and England’s first game this Sunday (16th) many Brits will be planning to enjoy the tournament in a pub or bar. In fact, the British Beer and Pub Association (BBPA) estimates that during the four weeks of the tournament we will buy nearly 300 million pints while out.
Along with enjoying a few beverages at the pub it will be tempting to eat your meals there too.
However, an expert has warned against eating certain foods for your health.
Kerry Beeson, nutritionist at meal prep service Prep Kitchen, explained: “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!”
More specifically she advised against eating lots of deep fried foods and piling your plate up with potentially calorie-dense sauces.
These can both cause us to pile on the pounds as well as raise our cholesterol levels.
“Avoid the deep fat fryer”, Kerry said. “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.”
She added: “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.”
Kerry advised making sure you eat plenty of protein and fibre in every meal.
She said: “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.”
If you are trying to be mindful of your calorie intake she also recommended choosing your alcoholic drinks wisely.
Kerry continued: “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.”
She recommended other methods to help you reduce your calorie intake at the pub:
- Check the menu online ahead of time
- Have a protein-dense snack before you leave
- Order before you start drinking
- Stay hydrated
- 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,” she said.
According to the NHS, the average man needs 2,500 calories a day and the average woman needs 2,000 calories.
