Tips for healthy dining

Eating out doesn’t have to sabotage your entire diet plan. If you’re planning to head out for lunch or dinner, remember to cut back before and after you plan on eating out. This will mean that you will consume less calories during the day and have more calories for your meal at the restaurant.

• When choosing your restaurant opt for one with a wide menu. If you want to choose your food options before you arrive at your venue, check your restaurant menu online. This will provide you with sufficient time to go through your options. For low calorie options, look for boiled, baked or grilled items. Stay away from items that say fried, crispy or sauteed. Add sides of salads and grilled/ boiled vegetables with a lean meat. If you’re ravenous include a carb such as a boiled potato or a side of steamed rice.
• Most portions at restaurants are large. If your meal arrives and you feel that it’s too much to consume at one sitting, ask your server to pack the excess before you start your meal. This will prevent you from eating in excess, just because you don’t want waste.
• When consuming your meal, eat slowly and put your fork down at each bite. It takes about 20 minutes for your brain to register that your full, therefore slower eaters will consume much less calories.
• When eating out, most people will follow their main meal with a dessert. If you feel like ordering a dessert, try ordering a coffee or tea instead. If you still feel like ordering that piece of pie, ask someone if they would like to share it with you.