Tips for maintaining a healthy diet when you're eating out

So you're going out to eat and instead of being happy and looking forward to this treat you are filled with panic and angst - all those calories will throw all your good work out of the window. It doesn't have to be like this. You are in control and this is a treat you can enjoy! After all, this doesn't happen 90% of the time. You can eat and drink what you want. Here are a few guidelines to steer you in the right direction…

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Eat What You Would Normally Eat Throughout the Day

Do not go without meals to make up for the evening out. Starving yourself will cause you to binge and overeat. You can make allowances over the week saving calories each day. Increase your exercise; remember any form of physical exercise counts.

Have A Light Snack Before Your Go Out

Having a light snack, such as toast, a banana or a low calorie yoghurt before you go out will take the edge off hunger and stop you gorging the minute you enter the restaurant.

Order a Low-Calorie Aperitif — Save the Alcohol for Later

Remember, alcoholic drinks are high in calories. Quench your thirst with water or low calorie diet drinks, not alcohol. Try making your wine a spritzer (a longer drink with lemonade), and look out for low-calorie mixers.

Be the First to Order on the Table

This will stop you being swayed by others' choices. If you know which restaurant you are going to, ask for a copy of the menu in advance – this will help you think ahead about your choice of dishes.

Starters, General

Choose a clear soup - avoid the thick and creamy options. You can eat the bread but leave out the butter!
Seafood, melon and grapefruit are good choices
Try to avoid rich dressings
A low-calorie starter will show you you are in control

Main Meals, General

Choose small cuts of lean read meat
Chicken (grilled) and fish (grilled, poached, steamed) dishes are good choices
Dishes which are fried, coated in breadcrumbs or pastry dishes should be avoided
Order a jacket potato instead of chips
Order extra salads and vegetables
You can ask for dressings to be served separately

Desserts, General

Leave a little time for your food to digest before you order a dessert. Give your stomach time to send signals to your brain you are full (it takes about 20 minutes)
Try a sorbet, a yoghurt dish, fruits or melon

Remember

There is no need for seconds
If there are a lot of courses, you can skip one
Try to leave some food on your plate; you will eat less. Just because it's there doesn't mean you have to eat it!
Eat slowly and enjoy the conversation. Put your knife and fork down - allow your body time to digest.

This is a happy occasion and you can enjoy it!