Although often very tasty, eating out can disrupt a healthy diet when making the wrong food choices. Unhealthy food can often be masked within restaurant marketing, making food sound healthier than it is, or within processed ingredients. Opting for the healthier option when eating out or at a social gathering can be hard, but is very beneficial, and doesn’t have to taste poor! A treat every now and again is good, but if you regularly eat out or need to focus on a strict healthy diet, follow the tips below!

Check the menu before
Most restaurants have their menus online these days, and checking out what they serve before hand makes planning your meal easier. You can also call up about possible alternatives or swaps to make your meal healthier.

Be picky with the side dish
Sides can often be the unhealthiest part of the meal, such as fried potatoes or heavily filled pasta. Choose wisely – go for a baked sweet or white potato, which reduces the amount of fat and chemicals, or double up your vegetable portion by choosing a side salad or seasonal veggies, which will fill you up more!

Check how the food is cooked
The way food is cooked can have a big impact on health. For example, choosing a grilled option over fried will reduce overall calories. What the food is fried in will also alter overall health of the meal – healthier oils such as coconut oil should be chosen.

Be wary of dressings and sauces
Salads often seem like the best option when you’re trying to eat healthily, and many people underestimate the fat and calories in the sauce they pour onto their tasty grilled food. However, salad dressings and sauces often contain large amounts of sugar, trans fats and preservatives. Having a simple olive oil dressing or a small amount of balsamic vinegar is much better for you, and asking for the dressing or sauce on the side will help reduce the amount you use.

Drink plenty of water
Enjoying your food alongside a glass of water can help fill you up quicker, which is good if you are looking to reduce calorie consumption. An easy way to do this is to drink a glass of water between courses.

Take your time
Taking your time when eating can help reduce the amount of food you consume. It takes roughly 20 minutes for your brain to react to the food you have eaten and assess whether you are full or not. Eat slower and take a sip of your drink between mouthfuls and you’ll probably find you fill up on less food.

Ask for it ‘your way’
Don’t be afraid to ask for the food to be cooked differently – a lot of restaurants will be happy to oblige to most simple alterations to their cooking styles. Also, remember to ask about menu ingredients – staff should be up to date on what goes into their food and how it is prepared.

Make your own dessert
Instead of indulging too much in often over-sugary restaurant desserts, try buying or making your own to have when you get home. It will still be a treat but just slightly better for you. If you do decide to have a dessert, try to go for the healthier options such as sorbet rather than ice cream, or a fruit or yoghurt based pudding.