Practical Tips for Healthy Eating Out

Eating out

Eating out doesn’t have to be avoided if you are losing weight or maintaining your weight losses.  Once you are at a restaurant consider these practical suggestions to support your healthy eating habits.

Eat before you go out

Eating before you go out assists in taking the edge off your hunger especially if you aren’t ordering immediately. This also helps with avoiding the nibbling that can often happen. Eating before you go out might be a piece of fruit, vegetables or a bowl of salad.

Request a glass of water upon being seated

Focus on sipping the water instead of nibbling on the bread or having a high-kilojoule cocktail.

Be the first person to order

Whether deciding on a main meal or dessert, ordering first will help you keep your resolve and stop order envy. If you know exactly what you want, skip looking at the menu.

Customise your meal

Be assertive. Don’t be afraid to order what you want, prepared the way you want. You are paying for the meal. Request that the chef reduce the oil in cooking your meal and ask for your vegetables with no butter or oil. Ask for cream, dressings or sauces to be omitted or at least put on the side. Beware not to use all the on the side dressing as this amount is often more than the amount normally placed on your meal.

Avoid fried foods

Avoid dishes that are fried, basted, scalloped, pan fried, sautéed, stewed or au gratin.

Foods to choose might say

Boiled, baked, braised, grilled, poached or roasted.

Cream!

Watch out for the “cream of…” dishes. Cream sauces, cheese sauces, gravies, hollandaise sauce should be avoided.

Quick Tip: Substitute the word ‘cream’ for ’fat’ eg: ‘Cream sauce’ becomes ‘Fat sauce’...Not so appealing is it!

Be better informed

Refer to your Fat and Calorie Counter book to find out the dietary information to assist in making healthier choices prior to eating out.  Knowing where you are eating out in advance assists with time for making healthier meal choices.

Breakfast foods

Avoid the traditional high fat breakfast items (eggs, bacon and sausages) and order fresh fruit, lean ham, hot cereals, low fat and natural yoghurts, bagels with jam or reduced fat cream cheese. If having eggs, try poached eggs and include vegetables such as spinach, mushrooms, tomato and asparagus.

When choosing steak

Choose lean steaks like fillet mignon, flank steak or sirloin and choose smaller cuts.

Lots of selection

Choose a restaurant that offers a varied menu with many alternatives rather than a limited menu.

A La Carte

Considering ordering ‘la carte’ to get the foods that you want.

Potatoes

Order a baked potato rather than chips.

Side orders

Refuse side orders such as chips if you don’t really want them. They are better not on the plate than having them there and saying you won't eat them.

Desserts

Avoid desserts, or if you are going to include a dessert, look for a fruit option. Try sharing your dessert with someone else.

Take some home

If the portion size is too big, request a take home container and put the extra in the container before you start eating. Some restaurants don’t allow the “doggy bag” – just check with them.

Eat slowly

Eat slowly to fully enjoy your meal and the atmosphere and that you didn’t have to prepare, cook or clean up the meal. Try eating half your main course and then taking a break. After the break, if you feel full take the other half home with you.