You can eat out in restaurants without going overboard on food and drink. Here are some tips to help:
Size it right
Most restaurant meals are too large for the average person, but typically have few if any vegetables (which may need to be ordered separately). Consider ordering an entree size main meal and order extra vegetables or salad to achieve the optimal meal balance of half your plate as vegetables (raw or cooked).
Dishes that are deep fried (e.g. battered fish), in pastry (e.g pies) or covered in rich creamy sauces or cheese (e.g. chicken parmigiana) are very high in kilojoules and saturated fat. Best choices are dishes that are steamed, grilled, barbequed, roasted or stir-fried. Salads are also a lighter option.
Side dishes such as garlic bread, chips (or fries) and wedges can really add a lot of kilojoules to your meal. Choose vegetables or salad instead, or ensure there are not placed near you!
Eat slowly and savour each mouthful. Put your cutlery down between mouthfuls and enjoy the conversation. Eating slowly helps you enjoy it more and reduces the risk of overeating.
Alcoholic drinks are high in kilojoules and their effects can make you forget about eating a healthier meal. Keep track of your drinks (remembering the serve sizes tend to be large in restaurants) and alternate with still or sparkling water. Cocktails are high in alcohol and kilojoules.