11 Tips for Eating Out

The Good Life Dietitians were asked to assist in this article that was recently published on the SHAPE website and we finally share the full article with you.


Are you eating out over weekends and feel guilty about your choices every time? all foodies should know how to eat out the smart way, enjoy!

The idea of eating out scares a lot of healthy eaters and people on weight-loss eating plans. Here are ways you can enjoy lunches and brunches and dinners the healthy and guilt-free way.

Whether it’s lunch with the girls or a romantic night out, we often make bad choices or ignore what we are guzzling down. Here are 11 ways you can eat out and stay trim and healthy.

1. Don’t go hungry

Good Life Dietitians suggests you have a healthy snack before you go out for a meal. “This will prevent you from being overly hungry when you arrive at a restaurant, and less tempted to over-order or make poor choices.” So fill up on a piece of fruit and water.

2. Make the reservation

“Offer to make reservations when out with others. Select restaurants that you know have healthy options available. This will help you prevent feeling overwhelmed when faced with a new menu,” recommends the Good Life Dietitians.

3. Downsize

Restaurant meal portions have increased over the years with an emphasis on getting more food for money. The next time you’re out, order a half portion or ask the waiter to pack half your main meal in a “doggie bag” before it’s even brought to the table.

4. Watch the condiments

Ask yourself: Do you really need the extra cheese in your wrap or the creamy pepper sauce over your steak? These extras are loaded with kilojoules and sugar. If you need to have sauce, then use lemon juice, vinegar, black pepper, mustard, salsas and Tabasco sauce.

5. Go for grilled

Anything braised, boiled, grilled or baked are signs of a healthier meal. Avoid all fried, battered or creamy foods. “Remember the smaller the fried food item, the larger the surface area exposed to oil, therefore the more fat is absorbed. That is why chips are higher in fat than burgers,” says dietitian Karen Protheroe-Downie.

6. Avoid high-kilojoule drinks

“Don’t underestimate the amount of energy that drinks may contribute to your diet,” warns the Good Life Dietitians. Fill up on cold water or sparkling water with lemon or mint and stay away from soft drinks and high-sugar alcoholic drinks like cocktails. Think of the kilojoules you can save – even enough to treat yourself to a dessert!

7. Watch that salad

Think ordering a salad will help you cut kilojoules? In many cases you might as well be eating a hamburger. Watch out for creamy dressings and salads containing fried croutons, bacon bits, cheese, or other high fat ingredients, explains the Good Life Dietitians. Rather dress your salad with balsamic vinegar and olive oil.

8. Ask the chef

Don’t be afraid to ask the chef what’s in your food. A good chef will be happy to tell you in detail. Think of questions such as: Does your sushi have mayonnaise or cream cheese? Or are the vegetables grilled?  “Just ask for your sandwich or salad to be made without mayonnaise, salad dressing or margarine,” says Protheroe-Downie. This can be a big kilojoule saver!

9. On the side-line

Side dishes are just as important. According to the Good Life Dietitians, dishes containing mayonnaise should be avoided; this may include traditional coleslaw, creamed spinach and potato salads. Opt for steamed rice, or a baked potato instead of chips, or onion rings.

10. Don’t deny yourself

It’s never easy to watch your gal pals dip into a gooey chocolate fondant, while you sip your water. So allow yourself dessert but share it with a friend or two. Otherwise opt for a low-fat option like some fresh fruit or sorbet.

11. Savour the meal

Dietitian Ria Catsicas, says people who eat slowly and who are aware of their feelings of satisfaction find it easier to exercise portion control than people who eat fast.  If you eat fast you can take in a lot of food but you won’t feel satisfied. So enjoy each moment and savour the aromas of your meal.