Suggestions For Eating Out

Once you are at a restaurant consider these practical suggestions:

Request a glass of water upon being seated

Focus on sipping the water instead of nibbling on the bread or having a high-kilojoule cocktail.

Be the first person to order

Whether main meal or dessert, ordering first will help you keep your resolve. If you know exactly what you want, skip looking at the menu.

Customise your meal

Be assertive. Don’t be afraid to order what you want, prepared the way you want. You are paying for the meal. Request that the chef reduce the oil in cooking your meal and ask for your vegetables with no butter or oil. Ask for cream, dressings or sauces to be held or at least put on the side. Beware not to use all the on-the-side dressing as this amount is often more than the amount normally placed on your meal.

Avoid fried foods

Avoid fried, basted, scalloped, pan fried, sautéed, stewed or au gratin.

Foods to go for:

Boiled, baked, braised, grilled, poached or roasted.

Cream!

Watch out for the ‘cream of…’ dishes. Cream sauces, cheese sauces, gravys, hollandaise sauce should be avoided. Quick Tip: Substitute the word ‘cream’ for ’fat’ eg: ‘Cream sauce’ becomes ‘Fat sauce’...Not soappealing is it!

Be better informed

Refer to your Calorie Counter book to find out the dietary information for each of the fast food restaurants and make better choices.

Breakfast foods

Avoid the traditional high fat breakfast items (eggs, bacon, sausages) and order fresh fruit, lean ham, hot cereals, low fat and natural yoghurts, bagels with jam or reduced fat cream cheese.

When choosing steak

Choose lean steaks like fillet mignon, flank steak or sirloin and choose smaller cuts.

Lots of selection

Choose a restaurant that offers a varied menu with many alternatives.

A La Carte

Consider ordering ‘a la carte’ to get all the foods that you want.

Potatoes

Order a baked potato and then use low fat toppings.

Snacks

Take healthy snacks to work and avoid the vending machines. When traveling on airplanes ask for pretzels instead of nuts.

Side orders

Refuse side orders such as chips if you don’t really want them. Save the kilojoules/calories.

Desserts

Avoid desserts. When you do include a sweet with a meal try to include items low in fat. Alternatively try sharing your dessert with someone else.

Take some home

If the portion size is too big, request a take home container and put the extra in the container before you start eating.

Eat slowly 

Eat slowly to fully enjoy your meal and the atmosphere. Try eating half your main course and then taking a break.  After the break, if you feel full take the other half home with you.

For more information

Wesley Corporate Health

Level 2, 46 Edward Street

Brisbane QLD 4000

Phone: 07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.