Eating out

Eating out is an enjoyable social activity, just because you are now eating healthily doesn't mean it has to stop. You just need to think carefully about the food choices that you are making.

  • Choose foods which have been grilled, char grilled, poached, stir-fried, steamed, or baked rather than fried
  • Avoid foods which are coated in batter or breadcrumbs
  • Watch out for foods with a rich/creamy sauce
  • Go for a lean meat or fish option
  • Try to have some vegetables or salad
  • Fill up on starchy foods (potatoes, rice, plain pasta)
  • Ask for dressings and sauces to be served on the side, so you can choose how much to use
  • Choose fruit/fruit salad or a sorbet as a dessert
  • Go for either a starter or a dessert, not both, or share with a partner.
  • Avoid being over hungry by the time you get to the restaurant - this may cause you to over eat
  • Remember you don't have to clear your plate
  • Eat slowly and enjoy your food
Click on links below for some tips on foods to avoid at restaurants and alternative suggestions:
  • Boiled or steamed rice
  • Dishes with a high proportion of vegetables, such as beef with broccoli
  • Egg fried rice
  • Deep fried dishes, such as crispy duck and Kung Pao Chicken
  • Deep fried starters such as dim sum, spring rolls and prawn sesame toast
  • Anything cooked in butter, such as sweet and sour pork
  • Tomato based curries
  • Vegetable dishes
  • Plain boiled rice
  • Drier curries such as tikka and tandoori
  • Plain naan bread or chapattis
  • Creamy curries such as korma and masala
  • Deep fried side orders such as bhajis and samosas
  • Pilau rice
  • Side salads (no dressing)
  • Grilled chicken breast
  • Mustard or ketchup
  • "Supersize" or large meals
  • Hamburgers, particularly with added bacon or cheese
  • Milkshakes
  • Fizzy drinks
  • Fries
  • Fish or chicken burgers (if they are fried)
  • Pasta with tomato sauce
  • Vegetable based sauces
  • Salads (no dressing) - could add balsamic vinegar
  • Pizzas with a thick base and an extra vegetable topping
  • Pasta with creamy sauces such as carbonara
  • Garlic bread/Garlic bread with cheese
  • Pizzas with a meat topping or extra cheese (such as four cheeses)
  • Stir fried dishes
  • Steamed jasmine rice
  • Steamed vegetables
  • Thai salads
  • Thai green curry
  • Fried rice
  • Peanut sauces and dressings