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Eat Out, Stay Slim
Is dining out a minefield when it comes to sticking to your healthy eating plan? With the help of personal trainer and nutritional expert Elliot Ferris, we have all the guidance you’ll need in order to pick the healthiest choices no matter which restaurant you are visiting.
These days, more and more people are choosing to eat out on a regular basis, whether it’s a business lunch, a get together with friends, a special occasion or you sometimes simply don’t have the time or energy to start whizzing up a creative meal when you get home from work.
In fact, a recent Family food Survey found that most households spend more than 40% of their food budget on dining out. Although this does provide a nice and welcomed break from the kitchen, dining out usually means you have very little control over what is available to eat, the way it is prepared and the portion size served to you. However, ‘ignorance’ is not an excuse to go for anything on the menu. You can actually order a healthy meal from almost any restaurant, you just have to be a little clever about it and apply some general rules.
How’s it cooked?
One of the easiest ways to choose a healthier dish on a menu is to know how it has been cooked. Nutritional expert Elliott Ferris states, “Some methods of cooking are inherently healthier than others; using far less fatty oils, if any, or they allow the fat in the ingredients to seep out during the cooking process.”So look out for dishes on the menu which state they are grilled, boiled, steamed, poached or stirfried, as these will always be the healthier options. If you are dieting with the intention of losing weight, any foods deep fried, such as chips, samosas, doughnuts or anything battered is a big no-no and should be avoided at all times. Instead, Elliott suggests, “you should look out for grilled meats or steamed fish and accompany your dish with a side of vegetables, boiled rice or a jacket potato.”
Be aware of ingredients
The next thing to check for is the ingredients within the meals themselves. Try to avoid high fat meats such as bacon, pork and sausages. “And remember, although chicken is one of the leaner meats out there, if it’s served with the skin on with a breaded coating, it’ll instantly add unnecessary calories and fat to your plate,” advises Elliott. If this is still one of the healthier options on the menu, simply ask for the skin to be removed before cooking, or remove it yourself once served.
Sinful Sauces
Sometimes you can choose the leanest meats and healthiest side dish, but if the dish is ladled in a high calorie, high fat sauce, then all good intentions are quickly diminished. For dieters, sauces can be a nightmare, as you can never be fully sure of what’s in them and how they've been made. Elliot says, “It’s safe to say cream or cheese based sauces, such as korma or carbonora are definitely not an option for anyone watching their waistlines. Stick to sauces with a tomato, yogurt or gravy base instead. And, if you are ordering a salad, ask for a low or non-fat dressing.” It always helps if you ask for your dressing to be served on the side, this way you can control exactly how much you pour over your meal. Better still, ask for a wedge of lemon to squeeze over as a zero calorie dressing.
Dessert Downfalls
Unfortunately, the biggest battle for most tends to come when it’s time to order dessert! Desserts are seen as the greatest sin when it comes to eating healthy, but this is not necessarily so. Elliot suggest, “Some sweets can be ordered without worrying about the waistline too much. Sensible fruit based options are usually low in fat and calories, however it depends how they are served. Try to avoid fruit served in pastry or with high fat cream. I always advise my clients that perhaps one of the safest desserts is a bowl of sorbet, which contains a trace of fat and around 100 calories per 100g.” If all else fails and you just can’t say ‘no’, ask if anyone else at the table would like to share a dessert, which will instantly halve the calories and fat in your portion, without compromising on flavour.
Rules to Remember When Dining Out on a Diet
Don’t eat several courses just because others are. You can always skip a course if you prefer not to over-indulge. Think ahead. If you know you are eating out in the evening, watch what you are eating during the day and keep it to a minimum. Only order dessert if you are still hungry. Avoid all you can eat buffets when possible. Always choose a healthy side to fill up on, such as salad or vegetables, rather than chips or bread. For more information or to book a Personal Training and Nutritional Awareness session with Elliott, simply call 07769 154495.
