The essential dining out guide for dieters

Dining out makes it easy to lose sight of your overall eating pattern. The best way to dine out healthily is to choose a restaurant that offers plenty of variety and to ask the following questions:

Ask about preparation methods – many restaurants are willing to change preparation methods such as frying to grilling if requested.

Ask if salad dressings, sauces and gravies can be served on the side. This way you can control your intake.

Ask about portion size. Ordering a starter as your main course may be an option.

Ask if baked and broiled items are basted while they cook.

Ask if vegetables are cooked with butter or margarine.

Starters

Clear soup, a vegetable salad with a vinegar-based salad dressing or fruit make a good starter.

When ordering a salad, always ask for the dressing on the side.

Avoid anything marinated in oil.

Oysters or a seafood platter (without fried items) can add spice to your dining experience.

Sandwiches

Choose salad, ham, chicken, tuna or roast beef fillings.

Should the restaurant not be able to leave out the mayonnaise, ask them not to spread butter or margarine on the bread.

Ask for the sandwich to be made with a health or seed loaf, instead of white or brown bread, as it is more filling.

Meat, fish, chicken and seafood

Chicken and fish are generally the best main course selections as they are naturally low in fat and can be prepared with minimal or no use of fat and still taste delicious.

Order grilled items served as ladies’ portions, but be aware that many grilled dishes are basted with oil-based sauces.

Where possible, ask that all visible fat, including chicken skin be removed before cooking.

Potatoes, rice and pasta

Give preference to baked potato, steamed rice and pasta served without a cream sauce.

Pasta salads and fried rice contain large amounts of fat.

Baked potatoes are just as tasty if served with cottage cheese or hummus instead of sour cream

Vegetables

Grilled, broiled, steamed or baked vegetables are good choices.

Request that additional cream, margarine, butter or cheese be added after the cooking process is complete.

Desserts

Fresh fruit, meringues and plain apple tart served without cream or ice cream are good choices. Alternatively skimp on your main course and “budget” for indulging in the sweet treats

It’s often wise to divide large portions before you start eating – eat one half and take the other half home or share it with your dining companion. Dividing food before you start eating makes it easier to avoid overeating.

Steakhouses

Start your meal with a garden salad, sprinkled lightly with a touch of olive oil and balsamic vinegar.

Very lean steak or lamb chops, grilled baby chicken or seafood will do as a main, with side orders of baked potatoes or steamed vegetables.

Order ladies’ portions of the grill options if you are worried that the excess won’t make it into the doggie bag.

Order sorbet as dessert, or if all else fails, share ice cream and hot chocolate sauce with a friend.

Indian cuisine

Steer clear of fried foods such as samoosas and dishes made with ghee or coconut milk.

Naan or chapatti are healthy, tasty options served with lentil soup, or a salad or vegetables, and a yoghurt dressing on the side.

Tandoori-style chicken or fish is a good choice, with basmati rice as an accompaniment.

Sago pudding and sweetened rice puddings are a good option.

Italian fare

Starters can include warm bread, green salad (insalata) or minestrone soup.

Marinated calamari, pasta with a tomato-based or non-creamy seafood sauce, pizza with less cheese and a hearty vegetable and/or fruit topping is a winner.

Italian ice (granita) and cappuccino will round things off, without leaving a lasting impression on your waistline.

Buffet dining

Check out all the foods available and decide which are the lower fat and kilojoule choices – choose more of these foods.

Having a conversation next to a groaning buffet table is not a good idea – walk outside or stand in the middle of the room once you’ve had enough.

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