How can I make sure I don't blow my diet when eating out?
Our weight loss expert says:
Eating out and eating whilst socialising is enjoyable and such a big part of our lives and not something we could easily avoid even if we wanted to! Therefore its crucial to learn how to eat out without overeating in order to reach your target weight and maintain your weight long-term. Here are some ideas on how to do this.
- Don't see a meal out as an excuse to eat and drink anything and everything-most of us eat away from home far too often to be able to do this and manage our weight.
- Change your mind set so rather than feeling deprived that you can't have 3 courses, a bottle of wine and bread and butter enjoy having a meal out with friends and family and being able to choose a really nice main meal as well as relaxing a little by having a glass of wine or a small starter or a light dessert.
- Watch portions. Don't be fooled into thinking the amount of food your given is an appropriate portion for you. Try to get into the habit of eating to your hunger and stopping when your full.
- Take control of what you eat-if you know you're likely to overindulge in food or drink save treats (alcohol/less healthy snacks) from the previous few days or fit in some extra activity to compensate.
- Begin afresh the next day-don't be tempted to throw in the towel or skip meals the next day but get straight back into eating healthy regular meals.
- Choose wisely
Starters - A vegetable based soup or gazpacho, a salad with dressing on the side, hummus or tzatizi with vegetable crudités or flatbread, bruschetta, fresh figs, parma ham and melon.
Main course - Seafood and fish - especially if grilled, baked or barbequed, grilled chops or steaks (cut off any visible fat) with a large portion of vegetables or salad (order an extra portion if necessary and fill yourself up so you won't be tempted by pudding!), Pasta with tomato based sauces, pizza with vegetable or lean meat/seafood toppings, dry curries such as tikka or tandoori.
Desserts - Fresh fruit or fruit based desserts (such as poached pears), crème caramel, sorbet, a small portion of ice cream.
Useful links
- How can a dietitian help me? — Healthy eating for the family
- How can a dietitian help me? — Weight loss
- Clinic information
- Book an appointment with our dietitians
