Managing Eating Out

Clients often ask how to manage being on diet/eating healthily and eating out.  Eating out isn't to be avoided.  You don't have to deprive – you can have most

foods in a well balanced diet – it’s all about moderation!! 

So here are a few tips to help avoid undoing all your good work when you go out.

• Brekkie – have higher protein food such as eggs (poached), ham, salmon – you’ll feel fuller longer. If you have toast, go for one slice and if you want more sides, tomatoes are a good choice.
• Coffee – go small coffees, skimmed milk and try to minimise your sugar.
• If you’re having fruit, choose apples, pears, grapefruits, strawberries, blueberries as they are lower in sugar. Avoid fruit juice - they’re filled with excess sugar and calories.
• Don’t arrive at a restaurant hungry, you’re more likely to make a bad ordering decision. Have an apple or small snack beforehand.
• Alcohol –  as well as being highly calorific, can stimulate your appetite and also weaken willpower! Order a glass of wine and sip slowly. Drink heaps of water to quench your thirst.
• Eat slowly and savor your food. Put your fork down between bites.  Try to be the last one to finish.
• Order from the starter/entrée menu instead of a main. Order a side salad if you need to.
• Once you feel satisfied – stop eating!! Don’t feel obliged to eat what’s on your plate.  It’s been good, you’ve enjoyed, but had enough.
• Start with a soup or salad. With salads beware of dressings. Either ask for it on the side, or add oil/vinegar at the table. Dressing can be loaded with calories – 1 tablespoon of salad dressing adds 60-90cal  and 6-9g fat.  If you have dressing on the side, dip your fork in the dressing to eat with each bite. Avoid caesar salads – they can have more calories than a cheeseburger! 
• Bread – it’s tempting to load up on bread when you’re waiting for your food. A small roll (30g) with butter is going to set you back about 100 calories.  If you want to have bread, pick a small roll and don’t have butter/oil. Go for balsamic instead.
• If having a main, usually the more expensive the steak, the less fat. Avoid sauces mains – they’re a quick way to double the calories/fat. Aim for grilled, baked or boiled food. Trim off visible fat on meat. Avoid fried food…
• Pasta is also not great – plates of pasta have little protein and the sauces can be highly calorific. If you do, go for the tomato based sauces.
• Desserts:  leave a time for your food to digest before ordering dessert to give yourselt time to realise you are full (takes about 20 minutes). If you still want a dessert, consider sharing one. 
Some healthier choices include sorbet, a yogurt dish or fruits. Another idea for dessert could be a cup of coffee with a small scoop of ice cream.

There are a few ideas to help you keep on track…you can do it!