mercredi 18 février 2015
Dining out
Going out for a meal? Don’t panic. We’ve got you covered. Our tips will help you enjoy the occasion without breaking the calorie bank.
If you know which restaurant you’re
going to, look up their menu online
to work out the lower-calorie options
and figure out your expected calorie
intake. Planning ahead like this will
help you make better choices and avoid temptation.
Don’t skip a meal
Don’t skip breakfast or lunch to build
calorie credits for your evening out.
Stick to your daily meal routine to keep
your appetite under control throughout
the day. If you go over your calorie
allowance, don’t worry: simply reduce
your calorie intake the following days.
Stick to one course
It’s perfectly acceptable to have just a
main course. And don’t feel the need
to finish your plate. Try to stop eating
before you feel overly full. If you can’t
resist having a starter or a dessert, find
someone to share it with.
Downsize your portions
To avoid eating too much, order a
starter and a side dish as your main
course instead of one of the larger
mains on the menu.
Avoid deep-fried
Avoid food that is deep or shallow
fried, battered, pan-fried, marked as
‘crispy’ or with pastry. These are high
in fat. Instead, look out for grilled,
roasted, poached, steamed or baked
dishes.
You say tomato
Avoid cheese, cream or butter-based
sauces, which are high in fat and pack
a calorie punch. Instead, go for tomato
or other vegetable-based sauces.
Beware of high-calorie salads
Watch out for high-calorie toppings
such as croutons, cheese, bacon and
nuts. Ask for salad dressing on the side
and add only as much as you need.
Take your time
Eat slowly, enjoy every mouthful. You’ll
feel satisfied before you feel full and
have more chance to take part in the
conversation and enjoy the atmosphere.
Share dessert
Go for healthier options such as fruit-based desserts, including crumble. If
you can’t resist a decadent dessert,
share it with a friend.
Don’t drink your calories
Alcohol and sugary soft drinks can be
high in calories. Go for water or sugar-free drinks.
Healthier side dishes
Fill up on veggie sides. If cooked, go
for steamed or boiled. A portion is
80g for your 5 A Day.
• Broccoli
• Mixed leaf salad
• Carrots
• Beans
• Mushrooms
• Kale
• Watercress
• Spinach
• Cabbage
How many calories?
While many menus now list
calories, i t’s not always possible to
work out the calorie content in a
restaurant or takeaway meal. These
tips may help:
• Choose sauce-free dishes, such as
grilled meat, baked fish or tandoori
dishes. Some sauces and dressings
can push up a dish’s calorie content
• Ask what’s in a dish or how
it’s been cooked – the restaurant
should be happy to tell you
• If you aren’t sure, ask for a dish to
come without a ‘suspect’ item
• Try to keep track of exactly what
you eat and the amount so you can
tot up the calories accurately
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