Eating Out on a Low Calorie Diet

The first tip to remember If you're eating out at a restaurant or cafe, is that whatever and wherever you're eating, you don't need to clear your plate. Instead, eat slowly and stop when you are full. 

Eating out tips
More and more restaurants are putting calories for their food and drink onto their menus. Like Wetherspoons. You can use this information to help you decide which dish to have and help you keep track of the number of calories you're eating. Remember, if you can't tell from the menu how a dish is cooked, you can always ask.

·         Say no to bread or other nibbles before your meal arrives.

·         Have a glass of water with your meal.

·         Dilute your wine with fizzy water

·         When you're ordering a variety of dishes to share, make sure you don't order too many. Ask the staff how many dishes they would recommend.

• If your meal doesn't come with vegetables, order some as a side dish or have a salad with your meal. This can be instead of a starter.
• Wait until you've eaten your main course before you order a pudding. When you've finished the main course, you may be full.

Food Choices

·         These choices can make your restaurant or cafe meal healthier.

·         chicken without the skin, or lean meats like ham, fish (not fried) don’t choose pies, bacon or sausages

• tomato and vegetable sauces instead of sauces based on cream and cheese  
• rice that is steamed or boiled instead of fried rice, such as pilau rice and egg fried rice
• potatoes that are baked or boiled without added salt or butter instead of chips or creamy mashed potatoes
• fruit salads, sorbets and low-fat yoghurts instead of cakes, chocolate or creamy puddings, biscuits, sweets and ice cream 
• vegetables and salads served plain instead of served with butter, oily dressings or mayonnaise  
• salad dressing on the side, so you can add only as much as you need

Healthier puddings
If you'd like something sweet, there are healthier options.

Fruit is an especially good choice and can count towards your recommended five daily portions of fruit and vegetables.

Fruit that is baked into puddings, such as rhubarb crumble, also counts towards your five a day. choose fruit-based puddings instead of puddings with cream or chocolate fillings.

Instead of having a dessert with cream or ice cream, ask staff if you can have a sorbet, low-fat yoghurt, fruit purée, or custard made with lower-fat milk.

Healthy lunch out and about

Many of us eat lunch on the go, whether it's from a sandwich shop, cafe, supermarket or the work canteen.

The right choices can ensure your lunch is healthier.
Making your own lunch mean you know exactly what's in your lunchbox and you can save money.

Lunch salads
Pre-packed salads often have a nutrition information panel on the label so you can check how much total fat, saturated fat, calories and salt they contain. Go for salads that are lower in fat, especially saturated fat and salt (or sodium).

Lunch sandwiches

·         Choose brown or wholemeal bread.

·         When buying pre-packed sandwiches, look at the nutrition information. Choose a sandwich that is low in fat – 3g or less per 100g, and 1.5g saturated fat per 100g. Watch out for the salt content too – food is high in salt if it contains more than 1.5g salt per 100g.

• Have your sandwich without butter, spread or mayonnaise, especially if the filling is moist. Or have a small amount and go for low-fat mayonnaise. If the sandwich is being made for you in the shop or cafe.
• Go for a sandwich with salad in it. Ask for extra if the sandwich is being made for you in the shop or cafe.
• Choose healthier sandwich fillings such as lean meats (ham, beef, turkey and chicken without the skin), tuna, smoked mackerel and hard-boiled egg.
• If you want cheese, go for edam, emmental, gruyère, mozzarella and low-fat cream cheese. They are usually lower in fat than other cheeses.

Hot food

• Baked potatoes are a good lunchtime choice, but cut out the butter or use low-fat spread. Healthy fillings include baked beans and cottage cheese. Avoid ready-mixed fillings that contain lots of mayonnaise as these can be high in fat.
• Pasta can be a healthy choice, but avoid dishes with a creamy or cheesy sauce, or mixed with lots of oil, because these can be high in fat. Tomato or vegetable-based sauces are a healthier choice and will count towards your recommended five daily portions of fruit and veg. Avoid adding cheese, or add only a little.
• Soups; try a soup with chunky vegetables, and to make it a filling meal add a wholemeal bread roll.