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Dining Out

Posted by Nutrition Professionals Australia on 10 June 2014
Dining Out

Eating healthy when you go out for a meal can be a challenge.

Here are some great tips to improve your food choices:

  • Check the menu online before you leave home, so that you are already familiar with the types of foods you can choose from.
  • Don’t skip meals during the day as you will be hungry and more likely to over indulge.
  • Speak with the waiter or chef when you arrive. They will be able to explain which are the healthiest choices or can modify a dish for you.
  • Ask for a jug or bottle of water to make sure you do not quench thirst with high calorie drinks.
  • Try two entrée serves rather than an entrée and main.
  • Share a course with a friend.
  • You might order an entree for your main meal with salad or vegetables on the side.
  • Choose foods that are steamed, poached, grilled, baked.
  • Ask about ingredients in unfamiliar dishes. Ensure you are clear about what you’re ordering.
  • Avoid crumbed or battered foods. “Lightly battered” is still battered and be cooked in oil.
  • Avoid pastry dishes or dishes with creamy or cheesy sauces- or ask for the sauce to be served separately.
  • Remove any visible fat on food when it is served e.g. take the skin off of chicken, trim fat off of meat.
  • Some meals which sound healthy  may be high in fat, e.g.  Caesar salad will generally contain egg, bacon, cheese and  creamy dressing, resulting in a high fat dish.
  • Choose unbuttered breads. Garlic and herb breads are buttered before they are served.
  • Order a vegetable or salad dish rather than extra bread.
  • Ask for vegetables to be served steamed, and salads to be served with dressing on the side.
  • Use buffet meals to fill most of your plate with salad and vegetables. Opt for those with minimal sauces or dressings. Choose a small plate.
  • Skip the rich desserts – most restaurants will provide a fresh fruit salad.
  • Alternate alcoholic drinks with diet soft drinks, water or soda water.
  • Soda lime and bitters or tomato juice make refreshing low calorie drinks.
  • If you have a coffee at the end of the meal, ask for skim milk and avoid the chocolate or biscuit that might be served with it.
  • Enjoy your food. Relax, eat slowly and stop eating and drinking when you are full. You don’t have to eat everything on your plate if you have had enough.


Author: Nutrition Professionals Australia
Tags: Alcohol Dining out


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