Eating Out: How to Keep it Healthy

With large portion sizes and high fat foods filling many restaurant menus, it can be difficult to make healthy choices when you eat out. But it's certainly not impossible. Here are some practical tips to help you stay in control when you are eating out.

Choosing a Restaurant

If you are organising a night out at a restaurant, research the options and make an informed choice:

• Look at restaurants' menus online and choose a restaurant that offers low fat and lower energy dishes such as grilled fish and chicken, salads, vegetables and pasta with tomato-based sauces.
• Choose a restaurant that is willing to support your eating goals. Call ahead and ask if the restaurant has a flexible chef who is willing to reduce the fat content of their dishes.
• Avoid restaurants that feature 'all you can eat' specials or buffets. Even with good intentions, it's hard to resist the variety of foods on offer. Studies show that most people will eat more when offered a variety of appetising foods, often with the intention of maximising their value for money.

At the Restaurant

Even if you don't choose the restaurant you eat at, you can still control what you eat:

• Have a healthy snack before you leave home (e.g. fruit, crackers, yoghurt or a sandwich). That way you won't arrive at the restaurant feeling hungry, you’ll be more selective about your food choices and feel satisfied with a smaller amount of food. You can save money - and energy!
• Request a glass of water upon being seated instead of nibbling bread or consuming a high energy alcoholic drink.
• Eat slowly to enjoy your meal and the restaurant's atmosphere. Allow 15-20 minutes to eat your meal and take a break when you begin to feel satisfied.
• Focus on non-food related pleasures such as the fact that you do not have to cook or clean up. Concentrate on the conversations you are having with family or friends.

Choosing Dishes

• Order first to maintain your resolve. Avoid discussing the menu with other people and if you know what you want before you arrive at the restaurant don't even look at the menu.
• Ask your waiter questions about the restaurant's ingredients and preparation techniques. Customise your meal and have it prepared to your liking. Don't be afraid to assert yourself you are paying for the meal!
• Refuse side orders if you don't want them: if they appear on your plate you are likely eat them.
• Request minimal oil or butter in your meal (even when you are ordering vegetables, as chefs often add oil or butter). Ask to forgo cream, dressings or sauces, or at least ask for them on the side.
• Choose potato dishes carefully. If you are having baked potato as a main dish, choose low fat toppings or ask for sour cream on the side. If you are having potato as a side dish, your best choice is boiled potato, followed by mashed.
• Choose lean steak with cuts such as fillet Mignon, flank steak or sirloin. Try splitting the steak into two smaller portions: you may find that you have enough for another meal!
• Refuse bread altogether; or at least ask for plain bread instead of garlic or herb bread.