Smart Choices When Eating Out

When going on a diet it is common to cut out all the “bad” and junk foods. But can you have the best of both worlds and still enjoy your favourite meals with a few tweaks? Absolutely! When eating out follow these simple tips so that you can choose the best option.

7 Tips To Make Take Away Healthy

If you are caught out and take away is the only option remember these golden rules.

1. Look at menus online before ordering.

Before you head out look up the website for the place you plan on eating at. Many restaurants and take away places list their menus online. If the place is a larger company they also list kilojoule information next to menu items. Plan which options you will eat and stick to it. Don’t be tempted to upsize your meal.

2. Don’t be afraid to ask for no toppings, sauces or dressings.

It’s usually fine to ask to hold cheesy toppings, creamy sauces and dressings. This will reduce the calorie count of the meal and may also significantly reduce the fat, sugar and sodium contents.

3. Say no to any extras.

Adding chips and a soft drink will blow your calories out massively. If you do need to add something extra a side salad and bottle of water are best.

4. Pick the healthiest options.

These are usually steamed or grilled and have plenty of vegetables. Choose a salad with grilled chicken and hold the creamy dressing.

5. Eat slowly.

Savour every mouthful and eat until you are 80% full. You don’t want to eat so much that you feel unwell afterwards.

6. Remember your portion sizes.

Roughly half the meal should be vegetable based, ¼ protein and ¼ carbohydrate. Think of a wrap packed with salad fillings and a small portion of lean protein.

7. Avoid anything fried.

It won’t do you any favours.

* Disclaimer: Content originally published on

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