Eating out

When you prepare food at home, you know what’s in the food you’re eating and can control the cooking method and serving size in a way that will help you draw the line on gaining weight.  It becomes a lot more difficult when eating out; whether visiting a café or restaurant or grabbing a take-away meal or snack.

If you eat out a lot, it’s particularly important to consider the choices you make, and how they may be contributing to your waistline. You should also think about what drinks you choose.

Draw the line when eating out. Before you order, take some time to think about the ingredients in the food or drink, how it is prepared and the quantity involved. In many cases you have choices about all of these things. Don’t be afraid to ask staff questions about the menu.
 

TOP TIPS WHEN EATING OUT

• Make a healthier choice by choosing a meal with vegetables, legumes (lentils, chickpeas, dried beans) or salad included, or order these as a side dish
• Ask for grilled rather than deep fried meals and look for meals described as fresh, steamed, poached or stir-fried. Avoid those that are battered or pan-fried
• Ask for your meal to be served without chips, or with a baked potato or salad instead
• Ask for the sauce or dressing to be on the side so you can add a small amount yourself if you wish
• Some restaurants serve very large portions, just eat until you are full and don’t feel you have to eat everything on your plate. Alternatively, ask for smaller meals or choose an entrée sized dish
• Choose water with your meal instead of soft drink or alcohol – drinks contribute lots of extra energy without you even realising!
• If you cant resist a dessert, share it with a friend or go for the fresh fruit option

Consider the following healthier options when eating out: