A Dietitian’s Dining Out Survival Guide

Eating out doesn’t have to derail your healthy eating habits. With a bit of strategy and mindful choices, you can enjoy dining out while keeping those extra kilos at bay.

Our Dining Out Survival Guide is packed with practical tips to help you make healthier choices at restaurants, ensuring you stay on track with your nutrition goals this winter.

General Tips for Dining Out

1. Avoid Arriving Ravenous: If you’re extremely hungry when you arrive at a restaurant, you’re more likely to make impulsive, less healthy choices and over-order. Consider having a small, healthy snack beforehand to take the edge off your hunger.
2. Opt for Vegetable-Based Dishes: Whenever possible, choose dishes that are rich in vegetables. They’re nutrient-dense and can help you feel full without overloading on kilojoules.
3. Beware of Unplanned Extras: Items like butter, bread, and soft drinks can add a significant amount of kilojoules to your meal. If you want something extra, go for a side salad or sparkling water instead.
4. Mind the Portion Sizes: Restaurant portions can be much larger than what you need. Don’t feel obligated to finish everything on your plate. Eating slowly and savouring each bite can help you recognize when you’re satisfied before you overeat.
5. Watch Toppings, Sauces, and Dressings: These can be hidden sources of extra kilojoules, especially if they’re cream-based. Don’t hesitate to ask for dressings on the side or for healthier alternatives.
6. Ask for Substitutions: Restaurants are often willing to accommodate requests for healthier options, such as wholemeal bread instead of white bread.
7. Eat Slowly: Enjoy your meal by eating slowly and savouring each mouthful. We recommend practising “hara hachi bu,” which means eating until you’re 80% full.

Now lets have a look at some popular cuisines…

Italian:

• Opt for tomato-based pasta sauces with vegetables and/or lean meat, chicken, or fish.
• Share a pizza and salad with your dining companion.
• Always order a side of steamed vegetables or salad.
• Choose thin pizza crusts and avoid garlic bread.

Indian:

• Pick tomato-based curries over coconut curries to save on kilojoules.
• Choose dishes with a variety of vegetables, not just potatoes.
• Steer clear of papadums.

Japanese:

• Choose sashimi, fresh salads, miso soup and edamame beans.
• Try to limit fried foods like tempura and dishes with lots of mayo.

Thai:

• Go for the salads and vegetable stir fries.
• Ask for brown rice (instead of white) if available.

Pub food:

• Opt for grilled fish over fried fish.
• Grilled lean meat/fish + salad is always a good option.
• Avoid deep fried foods.

What about Alcohol?

• Moderation is Key: Alcohol can stimulate your appetite and lead to overeating. Drink slowly and alternate alcoholic drinks with sparkling mineral water to stay hydrated and keep your consumption in check.
• Be Mindful of Mixers: Choose diet soft drinks if necessary and avoid sugary juices.
• Choose Wisely: Opt for low-carb, low-sugar, and reduced-strength alcohol when possible.