If you are trying to lose weight or eat better, eating away from home may be your worst nightmare. All of the hard work that you do at home to eat well can be undone in a single meal if you are not careful. So, what tips and tricks can help you to eat better away from home?
Plan Ahead
Bad food choices are usually made when a lack of preparation occurs. If you take no interest in planning your intake you will end up making a bad choice. Think about the following scenario; you are planning to go away for a day to see some friends but you need to drive two and a half hours each way to make the visit. You start to get hungry mid way through the trip but realise that your only food choice is what is available at the next service stop. You are starving but only have the choice of high fat pastries and lollies. If you had planned ahead you could have taken a sandwich, fruit and a bottle of water – much healthier options.
If you are attending a function find out ahead of time what will be served and make your choice before you leave home. By doing this you will not be tempted to try something else once you get to the function. Many restaurants now have their menu available on their website so you can make a choice on your best option before sitting down to eat. If there will be canapés set yourself a limit before starting to eat. If you want an excuse to avoid canapés keep your hands full by holding your handbag and a glass of water, so that you are unable to eat them.
Eat Like You Would At Home
When you eat away from home, whether it is a take away or at a restaurant, you should try to eat like you do at home. Aim to base your meal on the rule of at least half fruit and vegetables, one quarter of protein, and one quarter of low glycemic index carbohydrates. You should also aim to consume the same portion size and volume – if you do not have an entree at home then you don’t really need to have it when you eat out.
Be Aware of High Energy Foods
Foods that are high in fat, sugar and alcohol are high in total energy. Look for words that indicate that a food is high in fat like "creamy", "fried", "cheesy" or "rich" and avoid these if possible. If you must have dessert share it with a friend, and limit your alcohol intake. A strategy that can help to limit your alcohol intake is to alternate alcoholic drinks with non alcoholic drinks (preferably water). It is not just alcohol that can run your healthy diet off the rails; soft drinks, juices and smoothies can also add a significant amount of energy (kilojoules) to your meal away from home.
Do Not Let Your Guard Down
Just because you are eating away from home do not let your guard down. It can be easy to let yourself away with extra treats or drinks because you are not eating at home. Avoid saying yes to the extra meal add-on’s if you weren’t going to order them in the first place. If you want to continue to eat a balanced diet you need to be strict and also decide on strategies that will help you overcome your temptations.
If you would like more information on eating away from home, or tips for healthier meals contact a dietitian or nutritionist.
Originally published on Nov 02, 2011
