1) Starters
Will you be having a starters? That’s the first decision – do you really want one? Some starters can be better for our health than dessert – is that a swap you could make? If so, look out for fruit or vegetable based choices – for example vegetable soup or melon.
I know its particularly difficult when eating out for vegetarians or others with a restricted diet, but try to choose variety across your courses. Before now, I’ve been to places where the set menus have been a pasta starter with pasta main, or cheese at all three courses! If I am have an opportunity to help make the decision on venue, this is always something I consider.
2) Sides
In many venues, main meals are not served with a lot of veg. Take a look at the sides menu to add some salad or seasonal vegetables to your dish (no, chips are not included in the veg count).
3) Dessert
Do I, don’t I? Yes I’m going there! The most difficult time when eating out to make healthful choices – there is so much temptation! Before ordering, consider how full you already are. Unless you are required to pre-book/order, you generally do not have to order dessert at the same time as the rest of the meal giving you chance to decide on dessert at the time you’ll be eating it. Will you be eating dessert for the sake of it and give yourself indigestion for the rest of the night, or do you really have space? Some venues are happy for you to take a ‘break’ between the main course and dessert to allow you to digest your food a bit and then consider if you want more.
Of course, the best dessert choices are fruit based – and no, the raspberry on top of a slab of chocolate cake does not count!
4) Be Label Aware
Food labelling does not just apply to packaging, it can also be found on some menus when eating out. Remember that claims such as “vegan”, “low fat” and “gluten-free” do not make a food healthier. Gluten-free is certainly important to protect the health of those with coeliac disease or otherwise sensitive to gluten, but they (like “vegan” foods) are still likely to contain sugar and other not-so-good ingredients. Low fat foods are often higher in sugar which, as you know, is not a healthful choice (this can be true of lower calorie too – fat has double the amount of calories as sugar so may be swapped).
5) Travel
If you can, walk to and from the venue. While alcohol will certainly be a factor in the decision about driving, walking is great for our health and supports digestion. It is believed to help move food through the digestive tract, regulate blood pressure, and prevent spikes in blood sugar (particularly helpful for those with diabetes).
When making your decision to walk, please prioritise your personal safety.
A Note on Planning
Most of the time we know in advance that we will be eating out. If you do and you know your choices are not likely to be the best for your health (take a look at the menu online in advance if possible), think about what else you eat that day. Managing your dietary intake over the whole day can help support your health whatever you choose when you are out.
Wherever you eat, and whatever you choose, I hope you have a great time.
