It's not that I can't eat that - I'm making the healthier choice not to!

Eating out is both fun and sociable.  And, hey, why not? Letting someone else cook is both relaxing and the perfect treat for a busy day.

However, it  can be tricky when you are trying to lose weight and eat healthily.

Many chefs tend not to consider the needs of healthy eaters when they are designing their menus!

Studies have linked dining out with overeating and poor food choices.  Unfortunately, portion sizes have ballooned in recent years and most of us tend to polish off every bite.

Research by Brian Wansink, Ph.D., author of Mindless Eating, shows that we keep nibbling until our plates are empty rather than waiting for our bodies to signal that we’re full, no matter how big the serving size. So even if you’re eating a low-calorie restaurant meal, you may be eating way too much of it.

Try to follow some of the strategies in the video and the tips below to help you when you are enjoying a meal out.

Play Video

Tip to help you eat healthily when dining out:

  • Read the menu before you go
  • Have a healthy snack before you arrive
  • Watch out for health claims
  • Order your meal before everyone else
  • Make it healthy – swap fries for salad
  • Say ‘No’ to the bread basket
  • Choose tomato-based sauces instead of creamy ones
  • Eat slowly and mindfully
  • Drink water
  • Eat slowly and mindfully
  • Choose small measures of alcohol and low-calorie mixers
  • Share a dessert

Think About Your Whole Diet – there will be times when you want to eat your favourite food for pleasure and not worry about whether it is healthy or not.

Being flexible about your food choices is linked with better overall health and weight management. It’s helpful to think about how a meal fits into your diet overall.

If you are following healthy meal patterns most of the time, go ahead and treat yourself. An occasional indulgence can be good for the soul.

How to Eat Healthily while Dining Out

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