Do not reward yourself with food. You are not a dog!

Most of the time I am either broke or saving for something so eating out isn't usually an issue. This makes it more of a treat when I do, so controlling my calorie intake and being aware of what I am eating when I am not choosing it, weighing it and making it can become a difficult task, one that many simply "right off" once they have made one bad nutritional choice. They often use a phrase like "it's OK I will make up for it tomorrow" except you can't out-train a bad diet.

The purpose of this article is to help and aid you when making nutritional choices whilst eating out at restaurants, family events, barbecues, work buffets, movie nights and beyond. Any time you don't have control over what you are eating and how it is cooked is a potential chance to slip up. So here are a few tips to bear in mind when choosing where to go and what to eat.

1. YOU ARE IN CHARGE!

You control what you are eating. You don't have to eat it. Free breadsticks, salads and their dressings, biscuits, snacks with drinks and tempting Hors d'oeuvres. It simply comes down to will power. Something we all have. Use it.

2.Choose the right place.

If you have the opportunity to choose the place for your culinary adventure, do some prep work first.

·    Avoid all you can eat places. Simple!

·    Try and sit facing away from the chef's kitchen hatch. This way you aren't watching other people’s food coming out and increasing your desperation for food and then appetite. (This is always an issue for me. I want it because I see it!!!)

·    If it’s a chain restaurant check out their menus online before you go. Decide on what you are going to eat beforehand. This will allow you to make your choice independently from others at your table (most likely making the unhealthy choices) and know that you can afford it in your daily calorie budget.

3.Sit on your bad habits.

Finally sitting down is a critical point that sets the tone for the rest of the evening. It’s when much of our mindless munching happens, we can see and smell the food all around us so we indulge our senses. Now is a perfect time to take charge of the meal.

·    Politely get rid of the free munchies that show up right away. Bread baskets, rolls, tortilla chips are without doubt bottomless pits of calories. Not to mention all of the butter that usually comes with them. GET RID!

·    Then order water and start sipping. Much of what we mistake as hunger is often merely thirst and a need to have something in our hands.

4. Time to order

It can be easy falter here, as we often need to make split-second decisions. However, since this time you have a planned ahead it will be easier as you have had time to come to terms with your choices. If you’re faced with a menu and no time to prepare, there are still a number of rules of thumb you can use.

·       NO COMBOS OR BOTTOMLESS BLAH BLAH BLAH! SIMPLE

·       Try to order first. Listening to everyone else’s choices can be pretty tempting.

·       Once you’ve made your healthy decision, stop looking at the menu immediately.

·       Don’t ever be shy about asking questions or making requests. There is always a customer pickier than you, so just ask.

·       You can add vegetables to just about anything (salad, pasta, soup, cheeseburgers) if you just ask.

·       Appetisers in my opinion are a trick. We just don't need this much food. Chances are once you've eaten it, the main course can take another 20 minutes or more to come, and by then the feeling of satisfaction replaces the hunger, leaving you with a main meal that you have paid for but don't need. This leads to over eating. If you must have an appetizer, choose those that come with set amounts/pieces (bruschetta etc.) or simply get a salad. Don't eat more because you are out and think you should "get your money's worth".

·       Order one course at a time. It gives you time to reassess your hunger levels. This way you neither over spend nor over eat.

5. If you must, do it right.

·       Avoid anything fried or breaded, and be wary of any item that comes with a dip.

·       If you do end up with something breaded, peel off the coating; much of the fat usually resides here.

·       Often high in fiber, the right soups/ salads can curb hunger and add a bunch of vegetables and nutrients to your meal. Much better to be filling up on leafy greens at the beginning of your meal after all, than munching on those last few dozen french fries on your plate.

·       Salad bars are more often than not a honey trap. If you order it, try to bypass the grated cheeses, creamy dressings, bacon, croutons, pasta salad, potato salad etc. Stick with the greens and veg this alone can be quite a meal.

·       Always get your salad dressings on the side. Instead of pouring it on top, dip your fork in the dressing before taking a bite.

·       Taco salads are notorious for seeming healthy. They are not. The end.

·       Avoid creamy soups like chowder or bisque. Does cream sound healthy to you? Thought not.

6. The main event

·Bad words = buttery, breaded, buttered, fried, pan-fried, creamed, scalloped, au gratin, a la mode, milk, cheese, oil or mayonnaise.

·       Good words = grilled, baked, steamed, broiled, poached, stir-fried, roasted, blackened.

·       Tomato-based sauces are usually more flavorful and healthier than creamy sauces. Red is usually better than white or yellow.

·       Even better, rely more on herbs and spices to flavor your food. Become familiar with your favorites and ask for them by name.

·       Fatty meats. Pork: except sausage, bacon, and ribs. Duck. Rich game.

·       Lean meats (and fish). Fish are all fairly lean or contain healthy fat. Chicken is fairly lean especially when skin and fat is removed, and white is leaner that dark meat. Beef products (in order of most to least fat): ground beef, ground chuck, and ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.

·       A recommended serving size of meat is 3-4 ounces. If you order a 9 ounce steak, make sure there is some left. Or just don't eat that appetiser you thought you needed.

7. A bit on the side

·       Order as many vegetable options as possible. Steamed, stewed or boiled veggies, any will do. Avoid butter and cheese sauces. Watch out for anything “creamed”.

·       The loaded baked potato is a loaded gun to your nutrition. Stay away!

·       Fruit or fruit salad can make a sweet side dish and in my case helps subside the craving for dessert.

·       Plain rice or noodles is better than anything fried or steeped in creamy sauce or gravy.

·       Bottom line: try to never dine out without at least one vegetable on your plate. (French fries ARE NOT a vegetable!!!)

8. How to eat?

How you eat is often as important as what you eat. Dining out is not a race, or a contest, or a chance to solidify your membership in the Clean Plate Club. It’s a chance to enjoy yourself and a good meal. Guilt can ruin everything. You can choose to not feel guilty (not likely for many of us), or you can give yourself less to feel guilty about. A few small eating strategies will make your experience away from home a positive one and help you build momentum for next time.

·       Eat your lowest calorie items first. Vegetables are always a good place to start.

·       Eat the amount you would eat at home. Just because it’s on your plate, it doesn’t mean you have to eat more.

·       Eat slowly, take your time. Enjoy and savor one bite at a time.

·       When half of your food is gone, stop a moment and ask yourself this question: “Am I hungry?” It sounds simple, but you’d be surprised how often the answer is “no.” If so, why keep eating? Think of it this way, would you enjoy stuffing yourself now more than having the same delicious meal again tomorrow when you’re actually hungry again?

·       Don’t pick at your food after you’ve decided that you’re done. Cover your plate with a napkin, pour water, salt and pepper on it, or put your utensils on the plate, making them messy.

·       Chew some gum or have a mint after you’re done. It’s like eating after brushing your teeth. A pain in the arse.

·       Keep a personal notebook of healthy dishes and restaurants. If you found a good option, keep it on file. Refer to the notebook when deciding on your next dining out experience.

9. Oh sweet dessert!

You’ve done so well so far, don’t mess it up now! A healthy meal is something to build on, not an excuse to splurge on a triple fudge brownie volcano. You can have a delicious send-off without completely depriving your sweet tooth.

·     You can never go wrong with fruit as a dessert, as long as it’s not buried under whipped cream or accompanied by a mountain of ice cream.

·     I eat yogurt when I get home. This way I plan a healthy sweet alternative that I often forget to eat or go off the idea when I get home.

·     Total dessert deprivation can be difficult for many (it is my favorite strategy though). The key is to find smart ways to enjoy a little bit. I have a once a week cheat bar of chocolate. Once you have decided that this is the way you will enjoy it, then it becomes part of your routine.

How I did.

Monday 30th July, Jen and I were out in Busan and had a $20 voucher for Outback Steakhouse we won (betting on people in a hotdog eating competition. Irony.) I knew this place being an American/Australian diner type place could be a slippery slope should I say, "Sod it!" and go all out on the tucker. Instead I prepared my meal choice before hand, heeding my own advice and made the best choices leaving me feeling both satisfied and guilt free. Here's how I did it.

Before we entered I scoured the menu outside the restaurant, which usefully had some nutritional information for 80% of the dishes.

Freebies-

Bread came to the table as we sat down accompanied by butter. I simply ignored it and let Jen nibble. We then passed it back to the waiter on his return with our tankards of water!

Appetiser-

We didn't order this, but a mixed salad came to the table as part of my main meal choice. I chose the vinaigrette dressing.

Decisions decisions?

Main dish-

I chose the 220g prime rib steak (without sauce) cooked medium (this way the meat is both flavorsome and moist with no need for sauces).

Side dishes-

I substituted the loaded potato for 2 portions of vegetables (mixed steamed and grilled asparagus)

Dessert-

None. Jen had a craving for the ice-cream brownie death blah blah (and she can get away with eating it without gaining a lb!!!) so we got it with our free voucher. I watched her eat as much as she could manage (about half) and thought about the calories in each bite. Equating it to how badly I want to lose the love-handles, how much exercise I would have to do to get rid of that sugar, and whether what was in it would help me power my morning run. The choice not too eat it was simple and apparent having answered these questions, but luckily Jen poured some ice water on the other half of the brownie so I couldn't grab it like a naughty dog at the table and stuff it down, a great trick courtesy of Camp Shane NY. What a great wife:)

My meals nutritional break down

I left the place feeling both satiated and accomplished. I hadn't taken a step back in my training but HAD eaten a delicious steak and veg that was both mentally and nutritionally beneficial.

I hope you found this post useful.

Thanks for reading.