10 Top Tips On How To Eat Out Healthily

10 Top Tips On How To Eat Out Healthily

This week has been a busy one and I know it is only going to get busier the nearer to Christmas we get.  My fridge door is filling up with invites to lunches, dinners and parties (to be honest 50% of those are for my 2 year old daughter with me just tagging along).  Nearly every invite involves eating or drinking so I know some forward planning is needed to help me stay on track as best as possible. All of my reward meals are already planned up until New Years Eve……and I can’t wait for each and every one :-)

  1. Ask for sauces and dressings on the side -  Where possible, always ask for any dressings and sauces to be served separately. This will enable you to add exactly the amount you want to your meal and avoid a meal smothered in a rich sauce.
  2. Take a look at the menu before you get to the restaurant – If you know where you are going to eat take a look on the internet at the menu before you go.    Making your choices early on will enable you to have plenty of time to select the healthiest choices, plus you’ll be less likely to be influenced by others to make more unhealthy choices.  To ensure you stick to your choices don’t look at the menu at the restaurant.
  3. Avoid the bread rolls – Many restaurants provide bread rolls whilst you are waiting for your food. Whilst bread isn’t bad for you, it’s something that you don’t actually need to eat if you are going to eat a full meal as well. If you do have bread opt for wholemeal varieties and just have one piece.
  4. Limit alcohol -  Try to limit alcohol as much as you can and drink a glass of water for every alcoholic one, this will enable your body to stay as hydrated as possible as well as fill you up.
  5. Don’t starve yourself - Don’t starve yourself during the day to compensate for a planned evening meal out. It’s a common plan and we’ve probably all done it.  If you have your normal daily meals you’ll arrive at the restaurant healthily hungry and not desperately ravenous.  If you are really hungry you are far more likely to choose less-healthy options and eat more than you would normally have done.
  6. Avoid three courses – If you can, try to stick to one or two courses instead of the full three.  However if three courses are a must, opt for a salad or soup to begin (try to avoid cream-based ones) then go for fish or chicken as the main and finish up with a fruit based dessert or a sorbet (one piece of chocolate cake will not make you put lots of weight on so if you want it then have it)
  7. Don’t be swayed by your friends – Don’t be tempted to go for unhealthy options because that’s what the other people are having. And don’t feel under pressure to cave in if others entice you to do so.  You’ve got to remember that it’s your body and the reason why you want to lose weight is to feel better about yourself, it’s not for them.
  8. Eat slowly – Allow your stomach and brain time to register what you are eating and how full you feel.  Put your knife and fork down whilst you are chewing your food and once you are full stop eating.  You do not have to clear your plate of everything if you are already feeling full.
  9. Have fun – It is important to relax and have fun.  Enjoy yourself and enjoy your time with friends and family.  Remember that having fun and relaxing allows your cortisol and adrenaline hormone levels to balance out which helps with losing weight
  10. Make the best choices you can – use the menu swaps below to help you make the best choices you can whilst eating out.  If eating at a buffet fill the majority of your plate with salad and plain meat if you can.  Add cheese and fruit if available to help keep you full

Ambient Menu

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