Eating out

Eating out, when trying to stay healthy, does not have to be a frustrating or boring experience.  Here are some great tips to Give Yourself a Fit Chance in restaurants:

You suggest a restaurant

When you choose the restaurant, you can suggest somewhere that serves lots of healthy options so you'll have more to choose from. Vietnamese and Thai restaurants are usually good at providing healthy meals. As long as you select your dishes carefully no style of food needs to be off bounds.

Start out right:

  • Eating lighter earlier in the day will mean you can treat yourself later in the evening, be it with a pudding, glass of wine or whatever tempts you most.

  • Don't eat so light, however, that you're starved and put away three pieces of bread or a bowl of prawn crackers as soon as you sit down to the table!

  • Have a high-fibre snack just before you go, to curb your hunger. Try something like an apple, carrots, houmous dip or vegetable soup.

Advanced Preparation:

Decide in advance what's worth splurging on and what you can do without. Having a game plan is helpful when faced with lots of tempting items.
 
Lots of the larger chain restaurants include their menus and nutritional information on a website now. Before you go why not log on and make a note of the healthier options so you are prepared when the menu comes round in the evening.

At the Restaurant:

  • Don’t be afraid to ask the waiter or waitress what some of the healthier options on the menu are, if it isn’t clear. Similarly be confident about asking for variations on the menu – for example if a dish is served with mashed potato ask for new potatoes instead as they won’t have had butter and cream added to them.

  • If you're sharing appetisers, make sure to place an order for one that'll work for you too, seafood options are usually healthier, or try a clear soup, green salad or steamed vegetable dumplings which are all super options. What ever you choose avoid anything in a rich creamy sauce.

  • Order your salad dressing on the side - or just use plain oil and vinegar and go light on the oil, heavy on the vinegar.

  • For your main course, think grilled, boiled, steamed or sautéed rather than crispy, au gratin or fried.

  • When you’re eating your meal don’t eat everything on the plate just because they have given it to you. If you start to feel full stop.

  • Consider ordering a starter and a side dish instead of a main meal. Or, split a main with a friend. You can't ask for easier portion control!  

  • Opt for fresh berries or fruit salad for dessert. Accompany them with a cup of herbal tea or a skimmed milk cappuccino - something to sip that'll keep your hands busy and out of others' treats.

  • As for drinking, alternate alcoholic drinks with non-caloric beverages such as soda water with lemon, sparkling water with lime or a diet fizzy drink. Also, be sure to drink lots of still or sparkling water.

  • If you do have an alcoholic drink stick to wine or beer rather than sugar-loaded, high-calorie drinks like margaritas and pina coladas. Better yet, try a wine spritzer or a light beer.

Lastly, keep in mind that healthy eating is not about being 'perfect'. If you get carried away in the excitement of an evening and eat or drink more than you had planned to, don't sweat it. One night of over-indulgence won't rack up the pounds - just get back on track the next day.