How To Stay On Track When Dining Out

Make sure to eat during the day so you are not over-hungry by the time you eat. Usually if you are dining out, you are eating a lot later so have a light snack around 5-6pm to avoid over eating when you go out.

As soon as you sit down at the table, ask for water and make sure to drink a glass or two first. If bread is put on the table, ask the waiter/waitress to remove it – before it even lands on the table so you’re not tempted! When do we ever eat bread before our dinner at home, so why do we do this when we’re out? It’s just because we are eating later and so really hungry – but it just spoils our appetite for the meal.

Have a salad to start if going for a starter – something very light to leave room for the main course.

When your dish arrives, eat the vegetables and protein first – keep carbs to a minimum – just don’t order the sides of carbs e.g. chips – then you won’t be tempted!

Avoid breaded fried foods, heavy sauces, mayonnaise, foods in batter and gravies.

Always ask for your sauce on the side – that way you can significantly reduce how much you eat. The food is usually nicer anyway without being covered in too much sauce.

Choose your form of cooking – avoid frying and request steamed, boiled, baked or grilled.

If you find you don’t have a chance to read the menu properly as you’re busy catching up with your company, it’s a good idea to look at the menu online during the day to give yourself plenty of time to make good choices. You can always phone ahead to the restaurant if you’re not sure of calories – they will usually take a special order if you wish.

Avoid sweet or fizzy drinks – there are lots of hidden calories which you often don’t realise. Look for water with lemon or sparkling water.

Here is an example of the difference in making a good choice – remember you will still have just as enjoyable a time out – in fact probably more enjoyable as you won’t feel guilty or overfull after!

If you choose Chicken Tikka with a large fizzy drink = c. 1134 calories and 40.8grams of Fat

Switch it for grilled chicken with crispy salad and light vinaigrette dressing with water or herbal tea = 285 calories and 12grams of Fat.

A saving of 849 calories and 28.8grams of Fat!

That’s just a rough guide to give you an idea of the difference! You stay in control!

Best bet is to just avoid dessert. You really don’t need it and it is usually full of sugar. At that stage you should be full anyway. Take ice cream for example – you might think it’s light enough but think of the word – it is cream that’s frozen with added sugar. One scoop of vanilla ice cream typically has over 200 calories – that’s without anything added!

One other word of caution – beware of buffets – it’s a proven fact that we overeat when we see all the choice available – and we look for “value for money”! This would include buffet breakfasts in hotels. So a good idea is to have a small bowl of fruit with some natural yogurt and seeds then ask the waiting staff for some poached eggs with spinach. You will be really full and won’t be tempted by going to the buffet!

I hope these tips help!