Most of us stick to the rules when we’re eating at home. We cook based on healthy portion sizes, avoid adding salt or fat when we don’t need to, and vary our diet to include lots of fruit and vegetables.

On the contrary, when eating out, we often end up giving into temptation and going a little overboard.

“Eating out is a real thorn in my side when it comes to staying healthy and trim,” explains my friend Luisa, who dines out at least three or four times each week. “Both my partner and I entertain a lot for work, so we’re usually trying to impress the people we’re with. That doesn’t exactly lend itself to eating leanly.

“Plus, we find eating out really convenient, especially as we both work long hours. It’s usually so much quicker and more fun to meet at a restaurant after work and to have dinner there. That way, when we get home, we don’t have to worry about slicing, dicing and dishes, but can just collapse on the sofa and relax. That said, I have noticed a difference in my waistline since we adopted this approach. I have gained a few kilos and am now struggling to lose them.”

It seems that Luisa’s problem is a pretty common one. A quick research activity on social media highlights that most people struggle to turn down temptations when they’re eating out.

“I’m usually very good at cooking soups or making salads when I am at home,” says one online buddy of mine. “But I usually opt for the pizza or pasta option in a restaurant, followed by dessert – the more indulgent the better. You see, even though I eat out quite a lot these days, dining in a restaurant still feels like a treat, so I don’t feel the need to limit myself in the same way I do at home. The only problem is that eating at home has become more of a rarity than eating out, so the balance is tipping in the opposite direction.”»

And that’s exactly where most of us seem to have a problem: recognising that eating out doesn’t need to mean eating badly. Here are some useful tips to help you eat well when in a café or restaurant, especially over the indulgent festive season.

•             If you know you’re going to be eating out and it’s going to be a special occasion, hold back a little a day or two before. Try to drink lots of water to flush out your toxins, and eat plenty of fibre. Also, try to have a smaller breakfast or lunch on the day to make up for your meal out –but don’t starve yourself either, as that is counterproductive.

•             Choosing the restaurant is crucial. Whenever possible, avoid ‘all you can eat’ buffets as there is a natural tendency to want to try everything. Instead, pick somewhere with a focus on fresh ingredients and a varied menu that provides homemade options instead of processed products.

•             If you’re having a hot drink, ask for skimmed milk, unsweetened tea or coffee, and no cream. As the weather gets cooler, it’s easy to have three or four hot drinks a day, so it’s best to cut back on sugar and fat where possible.

•             Often, portion sizes at restaurants add calories without us even realising, so we end up consuming way more than we would at home. To combat this, you could have a side dish or a starter as your main course, or could share your main dish with a friend. Alternatively ask for a starter-sized portion, or for half of your portion to be packed away ‘to go’ so that you can eat it the next day.

•             Avoid the ‘freebies’ that come with your meal, such as bread and butter or prawn crackers, as these add calories without you even realising. If you really can’t wait, have some wholemeal bread with no butter, or ask for a glass of tomato juice to drink.

•             Salads are a great start to any meal because they’re packed full of fibre and fill you up. To ensure you’re making a good salad choice, ask for yours to be made up of just fresh and grilled vegetables, with your choice of dressing on the side. Citrus juice or a quick glug of olive oil and vinegar are ideal alternatives to creamier dressings.

•             If you’re in a big group, try to order your dish first as this will stop you being tempted by what everyone else is having. Don’t be shy about making your own requests, say, for a smaller portion, or to add vegetables instead of chips. 

•             If you really want pasta, ask for wholemeal instead of white. Creamier sauces contain lots more fat than tomato-based ones, so opt for the latter if you can. Avoid topping your dish with lots of cheese as that can pile on extra calories in a jiffy.

•             When it comes to your main course, shun anything that is buttery, breaded, buttered, fried, pan-fried, creamed, scalloped or au gratin. Instead, look out for dishes that are grilled, baked, steamed, broiled, poached, stir-fried, roasted or blackened. Ask for any skin to be removed and for any sauces to be served on the side.

 

•             Finally, stay on track with dessert by picking something that is fruit-based and not laden with syrup or cream. Sorbet or frozen yoghurt is a good choice, while one scoop of ice-cream is a relatively guilt-free choice too. As with everything, enjoy a little bit of what you like because depriving yourself won’t work in the long-run.›‹