Basics of an Alkaline Diet
An alkaline diet is a way to reduce body acidity by selecting the right food and drinks. It can be a great choice to upgrade overall health. But, it can be hard to stay on track with an alkaline diet when eating out.
This article covers the basics of an alkaline diet and how to do it correctly when dining out:
What is an alkaline diet?
An alkaline diet is based on the belief that certain foods increase acidity, while others reduce it. Body pH can affect overall health and wellbeing. To reduce acidity, we need to eat non-acidic foods like vegetables, fruits, legumes, nuts, seeds, whole grains, and herbal teas.
The aim is to maintain a healthy pH balance. Fruits and vegetables are at the center of this diet, with some exceptions. Even breakfast grains like oats and brown rice could add alkalinity to meals.
This type of diet involves avoiding processed and refined sugars, fats, and high-fat proteins. Dairy products such as milk and cheese may irritate our digestive system, so they should be avoided.
An alkaline diet encourages us to create meals from products found in health stores or farmers markets. Nutritional yeast, almond milk, and almond butter are just a few common ingredients.
Benefits of an alkaline diet
Adopting an alkaline diet can bring a variety of benefits. For example, energy levels will increase, and digestion will improve. Following this diet may also protect against illnesses like cancer and diabetes.
The foods you eat must be fresh, such as fruits, vegetables, grains, legumes, nuts, seeds, and some dairy products. Non-gluten grains like quinoa and millet must also be included. Processed foods, sugar, alcohol, and caffeine must be avoided, as these are acidic. This way, your body’s acidity levels will be reduced and balance will be achieved. People who follow an alkaline diet often report concentration improvement, feelings of well-being, and higher energy levels.
When eating out, aim for dishes that are both tasty and healthy.
Eating Out
Eating out while on an alkaline diet can be tricky. Most restaurants don’t have the right options and it’s easy to make a mistake. But, there are ways to keep your alkaline diet on track. Here are some helpful tips!
- Research the restaurant beforehand and check for alkaline-friendly meals.
- Ask your server for alkaline-friendly modifications.
- Opt for fresh vegetables, lean proteins and whole grains.
- Reduce sugar and processed foods.
- Avoid fried and greasy foods.
- Stay away from alcohol and sugary drinks.
Researching restaurant menus
Research restaurant menus before your meal. Look for dishes with veggies, fruits, oils, nuts & seeds. These are alkaline-forming foods. Choose steamed, boiled, or raw veggies over those that are pan-fried or deep-fried. Prefer fresh over canned or preserved fruits & veggies, as these can contain acidifying ingredients like sugar, vinegar, or preservatives. Avoid sauces & condiments with high vinegar content.
Side dishes are a great option! Try:
- Quinoa salads with lots of fresh veggies;
- Steamed spinach;
- Spicy kale salad;
- Wild rice pilaf;
- Miso soup with tofu;
- Baked potato with olive oil instead of butter;
- Peas & mushrooms sautéed in olive oil; and
- Veggie-based soups like minestrone.
For entrees, pick ones with plenty of fresh veggies cooked simply, so you can enjoy their natural flavor & alkalinity.
Making smart choices on the menu
Eating out can be tricky for alkaline diets. To help, here are tips:
- Quickly scan the menu for dishes with whole foods and less processed options. Look for salads, lean proteins, and greens.
- If you can’t find what you need, ask to customize. Make sure they know your dietary preferences before ordering.
- Choose smarter sides like steamed veg over fries and creamy sauces.
- Watch out for hidden acids in salads; opt for light dressings.
- Choose refrigerated or frozen produce over canned.
- Use fresh herbs instead of spice mixes with added MSG, salt, sugar, or preservatives.
- Look for research-based ingredients, such as nuts, seeds, grass-fed meats, etc.
- Drink plenty of water throughout the day – hydration is key for alkaline diets!
Tips for ordering
When eating out, it’s hard to maintain an alkaline diet. That’s because restaurants offer processed, acidic foods, high in fat, salt, and sugar. But here are some tips to make healthier choices while dining away from home.
- Avoid deep-fried and processed foods. They are not only fattening but also acid-forming.
- When ordering a salad or soup, go for ones without creamy sauces or cheese, which contain saturated fats. Instead, choose dressings with olive oil and balsamic vinegar.
- A plate of vegetables is a good choice – ask for them to be lightly steamed.
- For main courses, pick plant-based dishes like quinoa dishes, bean soups, or veggie stir-fries; if possible, with the least amount of cheese. Avoid fried sides, like French fries.
- Drink water instead of soda, since fizzy drinks are loaded with sugar.
Finally, save dessert for last, if at all. Most desserts contain sugar, which should be limited for an alkaline diet. Choose plant-based options such as fruit salads. Little changes can help your body stay alkaline when you eat out!
Meal Prep
Meal prepping is key when on an alkaline diet. It ensures you get all the nutrients you need, plus it helps you stick to the alkaline foods. Meal prepping also allows you to be organized and plan ahead for eating out.
Here are some tips for prepping meals when following an alkaline diet when dining out:
- Avoid processed foods.
- Opt for steamed or grilled vegetables.
- Choose lean proteins such as fish, chicken, tofu, and legumes.
- Opt for whole grains such as brown rice, quinoa, and oats.
- Limit your intake of dairy, sugar, and caffeine.
Meal prepping at home
Meal prepping is a great way to stick to an alkaline diet, even when dining out. You have control over what you eat, so it’s easier to stay on track. Prepping meals takes planning though, but the benefits are worth it – like more energy and better health.
Start by deciding which meals to make in the week ahead. Keep meals simple, as prepping can be time-consuming. Make a grocery list of alkaline foods that are high in fiber.
For extra convenience, make double batches – that way you’ll have leftovers. Freeze prepared dishes for later. Label containers with ingredients and add-ons. Don’t forget to include snacks when prepping – they make quick on-the-go meals or a mid-day pick-me-up.
Packing meals for eating out
Pack your own meals when dining out! It’s a great way to stick to an alkaline diet. Limit processed, sugary foods. For a balanced meal, include:
- Lean proteins like fish, chicken, eggs, and nuts/seeds.
- Healthy fats like avocado, olive oil, or coconut oil.
- Fibrous foods like fresh vegetables, legumes, or whole grains.
- Alkaline foods like leafy greens, tomatoes, and cucumbers.
- Fermented foods for probiotics and nutrients, like kimchi or sauerkraut.
Pack your meal and still enjoy dining out with friends or family!
Staying Hydrated
Stay hydrated – key for an alkaline diet! Water keeps your body’s pH regulated and stops acid build-up. When eating out, guzzle water throughout the meal. This helps keep your body’s pH in balance and stops any acid build-up.
Importance of hydration
Hydration is a key part of an alkaline diet. Not having enough water in the body can cause acidosis. Eating an alkaline diet helps balance the body’s pH levels. But, to stay healthy, hydration is needed.
Water is the best choice for hydration. When going out, choose plain water instead of sugary drinks, like soda or juice. Avoid alcohol and sugary drinks as they do not hydrate cells. Coconut water is a great alternative, as it keeps electrolytes up, and the body’s pH balance neutral.
If you understand the importance of hydration, and have a healthy diet, you will have physical and emotional energy for years!
Choosing the right beverages
Water is the best option for hydration and an alkaline diet. Adding lemon or lime can also help raise pH levels. Coconut water and unsweetened herbal teas are also healthy choices.
Soft drinks, caffeinated drinks, processed fruit juices and dairy should be avoided when considering an alkaline diet. Sodas are acidic and contain added sugars, which can lead to weight gain and metabolic imbalance. Similarly, flavored coffees and energy drinks should be avoided due to high acidity levels.
Alcoholic beverages should also be limited or avoided. Dark beer has a pH of 4-4.5, making it highly acidic. Light beer, dry wines and ports have lower pH levels. Sweet wines are usually below 3 (often 2 or below). Alcoholic beverages contain toxins that make it hard to process.
When dining out, make healthier choices by selecting water and avoiding overly processed ingredients like sugar and dairy. This will contribute to an overall balanced acid/alkali diet.
Making smart choices when dining out
When eating out, it can be hard to stick to an alkaline diet. Many dishes are full of saturated fat and refined carbs, so they are acidic. Here are some tips to help you stay hydrated and balanced:
- Have a glass of water before you order and drink more throughout the meal. This will help control cravings for acidic food.
- Choose lean proteins like fish or chicken. Also go for veggies over fried food and white starches like pasta and rice.
- Salad greens and other veg are great sources of minerals that neutralize acid. Plus, they are low in calories and high in vitamins and nutrients.
- Avoid sugary drinks like soda and juice. Choose tea, filtered or mineralized water instead (e.g. Svasthya Alkaline Water).
- Ask for dressings on the side, so you can control how much is used. This will also lower sodium levels in the meal.
Supplements
Eating out can be tough with an alkaline diet. But add in digestive enzymes, probiotics and mineral powders and you can keep your diet alkaline. Let’s discover how supplements help with dining out!
Benefits of alkaline supplements
An alkaline diet can be hard to maintain. Dietary supplements are an ideal solution for this. They help make up for dietary imbalances caused by an acidic diet.
These supplements have many benefits. They restore balance in the body, provide antioxidants, and bring back nitrogenous substances like amino acids and proteins.
You can take
- magnesium citrate,
- potassium bicarbonate,
- or Epsom salts
to increase pH levels while dining out. They help with digestion, provide essential minerals, and give your body antioxidants. Plus, they help with a pH rebound.
Choosing the right supplements
Eating healthy can be hard to do when you’re out. Supplements can help bridge the gap and keep you on an alkaline diet. Supplements come in many forms like capsules, powders, tablets, drops, shots and gummies. Choose based on your needs, not what works for someone else. Look for the USP seal of approval. Check labels for ingredients like amino acids that support an alkaline diet. Avoid extra sugars and fillers. Also check for allergens. That way you’ll get the most out of your meals eaten out.
Incorporating supplements into your diet
To maintain an alkaline diet, supplementing with the right organic foods, vitamins, and minerals is key. Dietitians suggest using whole-food based supplements like algae, seaweeds, herbs, and sprouts. Minerals like calcium, potassium, and iron should be taken alongside alkalizing vitamins. Magnesium citrate or oxide can help balance pH and calm hormones. Lastly, adding enzymes from quality supplements assists digestion.
Before starting any new regimen, consult a health care provider.
Frequently Asked Questions
Q1. What is an alkaline diet?
A1. An alkaline diet is a diet that focuses on consuming foods and beverages that have a pH level higher than 7. It includes foods like fruits, vegetables, nuts, and legumes, while avoiding processed and acidic foods like meat, fish, dairy, and sugar.
Q2. What types of restaurants can accommodate an alkaline diet?
A2. Restaurants that offer vegetarian or vegan options are usually the best for accommodating an alkaline diet. Look for restaurants that offer salads, smoothies, and other plant-based dishes.
Q3. How can I make sure I’m staying on an alkaline diet when dining out?
A3. When dining out, make sure to check the menu for dishes that are high in alkaline foods. Avoid foods that are processed, fried, or contain dairy and sugar. Ask your server if they can accommodate any special requests to make sure your meal is alkaline-friendly.
