Eating out healthily

The 2006 Family Food Survey found that households where the head of the household was under 30 years old were spending more than 40 per cent of their food budget on eating out.

Eating out usually means that we have little control over how the food is prepared or how large the portion is. Foods eaten out tend to be higher in fat and research has shown that those who eat out regularly generally have higher intakes of fat, salt and calories. Studies have also shown that eating with friends can tempt us to overeat. Meals with multiple courses eaten over longer periods and with alcohol are all associated with overindulgence. Large serving bowls and spoons increase the likelihood of piling more food on your plate than you usually eat.

Unlike packaged food, foods bought from cafes, restaurants etc don't have to carry nutritional information and so opting for the healthiest option might not always be obvious, or easy. However, with some knowledge and thought, eating out can be enjoyable and healthy!

General tips on eating out healthily

• If you're unsure as to what something is, or what it contains - ask! If the waiter/waitress doesn't know, then the chef will.
• Think ahead, if you know you're eating out later and it could be a lavish affair, choose wisely earlier in the day to keep calories, fat, sugar and salt intakes under control.
• Don't eat an extra course just to be polite.
• Only order a sweet after the main course, and only if still hungry. Opt for sorbets, or fruit dishes to balance out a heavy main course.
• Think about sharing a course with a companion if the portions look large.
• Speak up about how you'd like a dish prepared eg ask for no mayonnaise, dressing on the side.
• You're more likely to overeat at an 'all you can eat' style buffet.
• Choose side orders of salad or vegetables to fill up on.
• Cut off any visible fat from meat to keep saturated fat intake down.
• Look out for smaller portions ie a main meal option as a starter size.
• Opt for dishes which are grilled, baked, steamed, poached or cooked in own juice rather than fried.
• Check the menu for dressings on salads and ask for it to be served separately. An otherwise healthy and nutritious salad could be drowned in a high fat sauce, bumping up its calorie content.
• Avoid cheese, cream or butter-based sauces
• If you're a cheese lover, think about sharing the cheese board option to keep saturated fat, salt and calorie intakes in check.

Takeaways

A takeaway provides a convenient night off from cooking, but they can be a poor choice for health-conscious consumers. Portion sizes can often be large, so think about sharing to keep the amount of food to a sensible limit.

Healthy Chinese food

• Choose side orders of salad or vegetables to fill up on.
• Often high in salt and can be oozing in fat, avoid dishes described as deep-fried or battered.
• Opt for stir-fried chicken or vegetables to keep fat content as low as possible.
• Choose plain boiled rice rather than fried rice.
• Avoid the prawn crackers and crispy seaweed dishes - both moreish and loaded in calories.

Healthy Indian food

• Often high in fat, especially those with creamy sauces such as korma and masala.
• Avoid those pre-meal poppadums and chapattis - both high in fat. Bhajis and naan breads are also surprisingly high in calories.
• The best dishes to limit fat and calorie intakes are oven-cooked tandoori and tikka dishes. Madras, jalfrezi, balti or dupiaza are also all right.

Healthy Italian food

• Go for the thin crust pizzas rather than the deep-pan or 'filled crust' options.
• Ask for small amounts of cheese or opt for the reduced fat versions some outlets now offer.
• Keep the meat-based pizza toppings like pepperoni and salami to a minimum and go mad with vegetable and fish-based options instead.
• Pasta dishes served with a tomato or vegetable-based sauce are much better than creamy or cheese-based varieties.
• Forego the garlic bread or focaccia and try either plain bread or a mixed salad to accompany your meal instead.
• Choose fruit or plain ice cream rather than fancy desserts.

Fish, chips, burgers and kebabs

• Portion sizes are often huge, so think about sharing a portion of chips between two.
• Eat the fish and leave the batter.
• Avoid small fried items such as scampi or chicken nuggets as they contain more fat than a single larger item.
• Forget the super-size deals, a small, plain burger is fine! Ask for salad and forego the mayo.
• Try shish kebab instead of the fat-laden doner.

Healthy sandwiches

• Look out for different bread types to add variety and taste.
• Go for protein-based fillers such as ham, lean meat, fish, low fat cheeses like cottage cheese and Edam.
• Avoid mayonnaise and other high-fat dressings. Try chutneys and pickles instead.
• Look out for vegetable-based or salad-packed varieties to fill out the sandwich and keep calories low.
• Look carefully at pre-packed versions. Some are very high in calories - opt for those less than 400kcal per pack.

Eating healthily on special occasions

Occasions like Christmas, parties, weddings and so on can often be difficult times for those trying to eat healthily and watch their weight. Thinking ahead and preparing for such times can help. In addition to the tips for eating out, the following may also help:

• At buffets, don't stand near the food table - the temptation to keep grabbing a handful or plateful of something nearby can be overpowering. Talk to friends in another part of the room.
• Just because food is offered doesn't mean it has to be eaten. Feel free to pass.
• Avoid pastry-based foods such as mince pies, canapés, tarts, sausage rolls etc.
• Aim to fill at least half your plate with healthier options, and add some colour to your plate. Naturally colourful fruits and vegetables like crudités are not only low in calories but contain vitamins and antioxidants which are beneficial to your health.
• Try not to arrive at the event hungry. Have a light meal or healthy snack prior to getting there to prevent overindulgence.
• Mix alcoholic drinks with low-calorie soft drinks and water. Not only does alcohol contain calories, but the more that is consumed, the more likely that good intentions go out of the window!
• At functions like weddings and christenings, choose the cake course as a dessert instead of having dessert and the cake.