Eating out has become the norm in the way many of us eat and socialise with friends. But going out for dinner doesn’t have to mean the end of your healthy eating plan and it’s important to have some flexibility when following a reduced kilojoule menu. Here are some tips to help you stay on track and enjoy a meal out.
- Head to dinner with a strategy. Most restaurants will have an online menu available so have a browse at what’s on offer, decide what you can eat that fits your plan and don’t be swayed by your fellow diners.
- Always check the cooking method as this can have a significant impact on your kilojoule intake. Just ask how a dish is prepared and don’t be afraid to make small changes so that it suits your needs. For example, most kitchens are more than happy to change a battered fish to a grilled version.
- Make sure that the majority of your plate is made up of non-starchy vegetables. If you’re ordering a salad, ask for your dressing to come on the side so you can control how much goes on your food. It’s also a good idea to try ordering different vegetable based dishes so that you can get some new inspiration for cooking at home.
- Avoid choosing crumbed, deep fried or foods served with cream based sauces, as these are often higher in kilojoules. If you can’t shake the feeling of a creamy pasta, why not order an entrée size with a salad to ensure you meet your cravings whilst managing your portions.
- Try to avoid overindulging in alcohol. Alcohol contains a significant amount of kilojoules and can mask your hunger cues, thereby making it easier to overeat. Try to have a glass of water in between drinks to avoid drinking too much, or nominate yourself to be the designated driver for the night.
Most of all, take the time to enjoy your meal and have fun being with your friends or family. Enjoy your meal mindfully, and remember you have your Personal Coach to support you with tips and advice, whenever you need it.