Eating out healthily

Eating out usually means that we have little control over how the food is prepared or how large the portion is. Foods eaten out tend to be higher in fat. I have no idea whether protein pudding is one of them. But I will share with you general tips on eating out healthily.

• If you're unsure as to what something is, or what it contains - ask! If the waiter/waitress doesn't know, then the chef will.
  
• Think ahead, if you know you're eating out later and it could be a lavish affair, choose wisely earlier in the day to keep calories, fat, sugar and salt intakes under control.
• Don't eat an extra course just to be polite.
• Only order a sweet after the main course, and only if still hungry. Opt for sorbets, or fruit dishes to balance out a heavy main course.
• Think about sharing a course with a companion if the portions look large.
• Speak up about how you'd like a dish prepared eg ask for no mayonnaise, dressing on the side.
• You're more likely to overeat at an 'all you can eat' style buffet.
• Choose side orders of salad or vegetables to fill up on.
• Cut off any visible fat from meat to keep saturated fat intake down.
• Look out for smaller portions ie a main meal option as a starter size.
• Opt for dishes which are grilled, baked, steamed, poached or cooked in own juice rather than fried.
• Check the menu for dressings on salads and ask for it to be served separately. An otherwise healthy and nutritious salad could be drowned in a high fat sauce, bumping up its calorie content.
• Avoid cheese, cream or butter-based sauces.
• If you're a cheese lover, think about sharing the cheese board option to keep saturated fat, salt and calorie intakes in check.