Eating Out

Eating out can be a nightmare when you're on any kind of diet. However, there's absolutely no reason why you shouldn't be able to enjoy yourself, have a good time and still look after your health. Here are a few tips for healthy eating away from home.

1. Do your best to eat in restaurants that offer healthy menu choices which are low in fat and cholesterol. You may need to explore some new restaurants which should be an enjoyable experience in itself.
   
   
2. Study the menu carefully and look for dishes which are baked, broiled, poached, roasted, boiled, steamed, lightly sauteed, or stir-fried. Make your choice from this healthy selection only.
   
   
3. Don’t choose dishes which contain ingredients described as breaded, fried, deep-fried, creamed, au gratin, buttered, pan fried, crispy, scalloped, and “in its own gravy”. These tend to be high in fat.
   
   
4. Ask for low fat ingredient substitutes or lower-fat preparation methods. There’s no need to feel awkward about this – the kitchen staff will appreciate someone who takes as much interest in their food as they do.
   
   
5. Substitute vinegar for salad dressing, or choose a low-calorie dressing
   
   
6. If no low calorie, low fat salad dressings are available then ask that the dressing be served on the side or left out completely. Use only a very small amount.
   
   
7. Request that sauces, gravies, and butter be served on the side or not at all. Try the food without the sauce before you decide to use it. You may find that you like it well enough on its own. If you do decide to add gravy or sauce use a small amount only.
   
   
8. Avoid fried items such as chips and onion rings. Choose a baked potato, vegetables, or a salad instead. Don’t add high-fat toppings, such as butter, cheese, or sour cream, to your potato.
   
   
9. If you’re having pizza, ask for a little less cheese and more vegetables. Avoid toppings, such as pepperoni, sausage, and extra cheese - all of which are high in fat.
   
   
10. Choose fruit, sorbet, sherbet, or low fat yoghurt for dessert.
    
    
11. Think about sharing a dessert with friends.
    
    
12. When choosing from the salad bar stock up on greens and vegetables. These are generally good for you, contain no cholesterol and, in their natural state, have little or no fat. Avoid fat rich or high calorie foods like eggs, bacon, cheese, fried noodles, and salad dressings. Avoid any mayonnaise based salads as these are high in fat.
    
    
13. Eat slowly and engage your fellow diners in conversation. Put your knife and fork down every now and again and savour the taste of your meal. This will help you to be aware of when you are getting full and reduce the tendency to overeat.
    
    
14. Order a starter as your main course.
    
    
15. Limit your alcohol intake. Alcohol increases appetite by lowering blood sugar levels and also tends to decrease your willpower to resist high fat items. It  is also a source of both fat and calories – without providing any nutritional value.
    
    
16. At a buffet, scan the entire table before you choose anything to see what low-fat items are available. Eat some of these first before trying higher-fat foods. This will help you eat smaller portions of fattier foods.  
    
    
17. At parties, focus on socializing rather than eating. If you're enjoying the company of your companions, you won't be tempted to eat as much.  
    
    
18. If you do overindulge at a restaurant or party, don't feel guilty and punish yourself. Simply eat lower-fat foods the following day.