IT’S that time of year again when we seem to be eating out more than we are eating in. Trying to maintain your healthy diet when you are eating out can be perceived to be quite a challenge.
Particularly when we, as consumers, have so little control over the food we are served in cafes, restaurants, bars etc. Is it possible to try to be healthy?
From canteen lunches through to Christmas menus at restaurants there are ways to try and ensure what you eat is healthy.
The first thing is to be comfortable asking questions about the food. You can ask staff how food was cooked, what the ingredients are, most will be happy to help. You can ask for food to be cooked without butter or cream or to ask for salad dressing to be on the side.
If you are not that hungry consider sharing a portion with a friend. In choosing meals opt for dishes cooked in a tomato or vegetable sauce rather than a cream or cheese sauce. When choosing meats go for the lean option and ask the kitchen to trim off the visible fat. Be conscious of all the bread, chips and dips you have before your meal – how about trying some olives instead?
Be wary of foods that have been deep-fat fried and dipped in batter (for example fried wontons, samosas, pakoras, spring rolls). Opt for foods that have been steamed (for example have steamed or boiled rice rather than fried rice), while coconut milk curries are delicious they are also rather high in fat ... try not to eat all of the sauce.
Don’t forget about drinks either. Remember that alcoholic drinks and full-sugar fizzy drinks carry calories. Try having fizzy water or low-calorie drinks with your meal.
Listen to your appetite. If you feel full, stop eating! Don’t feel pressured into having three courses because everyone else is (I appreciate this is difficult with set menus), and if you really want a dessert, how about sharing one?
Enjoying our food is important, as is our health, and it is possible to find a balance in our rather unbalanced world. For more tips on healthy eating out see some excellent ideas and practical tips see the NHS Livewell website: www.nhs.uk/Livewell/Goodfood/Pages /healthy-eating-out.aspx and www.nhs.uk/Livewell/Healthychristm as/Pages/Saynotonibbles.aspx
Dr Amelia A Lake is a dietitian and public health nutritionist at Durham University