How to stay healthy when eating out

Healthy veggies

It can be tricky eating healthily in restaurants or cafes when you don’t know what ingredients are in the dishes, but you can minimize the damage with these tips:
  • Order pasta or baked potato. If it comes with a high-fat creamy sauce or sour cream, ask for it on the side and eat sparingly 
  • Order fish or chicken rather than red meat, and have it baked or grilled 
  • Go easy on margarine, butter, and fried foods 
  • Eat a little wholemeal rather than hunks of white bread 
  • Always get a sandwich without mayonnaise. 
  • Split dessert with your partner or, better still, have a straight mint tea 
  • Fill up first with a salad, with little or no dressing 
  • Eat vegetables first and resist ordering French fries. Steal a few from your partner instead 
  • Drink water instead of high-calorie soft drinks

10 quick healthy snacks

  • Baked potato with chives and fat-free sour cream 
  • Veggie burger with lettuce and tomato 
  • Tablespoon of hummus on one piece of wholemeal bread/rice cake 
  • Celery sticks with hummus or peanut butter 
  • Piece of fruit 
  • Tablespoon of light cream cheese on a wholemeal roll 
  • A handful of soy nuts (roasted soya beans), unsalted 
  • Half a melon or papaya filled with low-cal yogurt 
  • Rice cake with low-fat cottage cheese and a slice of tomato 
  • One oatmeal biscuit 
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