Weight Loss Facts

If you eat out or entertain, either at home or in a restaurant, only once in a while then enjoy yourself. But if you eat out or entertain regularly you may find the following tips useful.

Eating Out

Most restaurants today will offer some choice in the menu to cater for people wanting a healthier diet. However you may need to make some special requests.

IMPORTANT CONSIDERATION: Probably the most important factor to consider when eating out is serving sizes. Research shows that serving sizes at restaurants and fast food outlets have increased significantly over the last few decades (many servings have doubled). At most restaurants there is one serving size for everybody (when you think about this, the same serve is offered to a 120Kg man as to a 60kg woman). Therefore if you are trying to lose weight you may not want to eat everything that is on your plate. For example, large serves of potato, rice or pasta may be served. You do not have to eat all of this. Eat until you start to feel full. Make sure that you eat slowly so that you can recognise that feeling of fullness.

1. Firstly make sure your water glass is topped up regularly, this will help keep you hydrated and hopefully stop you over-eating. Limit your alcohol intake. Alcohol provides a lot of calories for not a lot of nutrient value. It is best to leave the alcohol for the more special occasions.
2. Choosing a soup will fill you up nicely and you should subsequently eat less.
3. Choose menu items that focus on fruits and vegetables. If choosing pasta dishes, go for tomato/vegetable based sauces rather than rich creamy/cheese sauces. If going for a meat/fish-based dish have a smaller serving of carbohydrate with this.
4. Asian meal ideas offer lots of options. Base the meal around the steamed rice or plain noodles and top with lean meat, chicken, or fish and plenty of vegetables. Avoid meats and vegetables that are deep-fried or battered. Ask for a smaller serving of rice or noodles and more lean meat and vegetables.
5. Ask for side orders of vegetables or salads without creamy dressings/sauces if they don't come with the meal. Ask for the creamy dressings/sauces to be put in a side-dish, so you can select how much you want.
6. Desserts that tend to be lower in calories include rice pudding, fruit crumbles, fruit salads, sorbets, pancakes, crepes etc. Try not to indulge in the cream topping, try plain yoghurt instead.

Take-Aways the Nutritious Way

Take-away foods can be a quick and easy option for a quick meal away or on the way home. Although many take-away options are high in fat and low in nutrients and carbohydrate, there are still good choices to be made.

Good choices are:

1. Bread rolls or sandwiches with plenty of salad, lean meat fillings and no margarine. The best are from outlets where they make the sandwiches in front of you and you choose the type of bread and fillings. Try and ask for thin slice bread. Or go for an open sandwich with only one slice of bread.
2. Pizza - choose vegetarian, lean-meat or seafood topping, ask for less cheese.
3. Hamburgers from independent hamburger shops tend to be of better nutrient value. Make sure the meat is grilled and the hamburger has plenty of salad. Choose tomato sauce or salsa in place of mayonnaise or creamy dressing and avoid extra such as double meat, fried eggs, bacon or cheese.
4. Asian food - ensure the steamed rice or noodles are the base of the meal and add the stir-fried vegetables and lean meats to this. Avoid battered or deep fried dishes.
5. Japanese - eg. Sushi, steamed rice-based dishes, seafood.
6. Mexican - Corn tortilla around grilled beef, chicken or seafood, and rice, salad and salsa. Avoid excessive cheese and sour cream.
7. Hearty vegetable soups.

Hints on Breakfast Menu Choice

*You are often given a choice of wholemeal or white toast. Wholemeal is a good option as it provides more fibre.

Hints on Lunch Menu Choice

Hints on Dinner Menu Choice