You can have your restaurant food and eat it, too. That’s the news from US experts who found women taught healthy-eating strategies lost weight, without changing how often they ate out.
Study lead author Dr Gayle Timmerman suggests these tips for dining out on a diet:
Plan ahead
Read the menu in advance and work out the best choices.
Skip ‘unloved’ kilojoules
Avoid eating food you feel neutral about (not including vegetables). For example, do you really love mayo or cheese on your hamburger? If not, you can save about 420kJ by skipping them.
Control your portions
Box up half the meal before you start eating. This helps set visual limits and keeps you from eating more than intended.
Mix up the menu
Don’t be afraid to tweak your dish, for instance, add extra vegetables instead of mashed potato, and ask for extras like salad dressing and gravy to be served on the side.
Eat mindfully
Savour your meal so you can be satisfied with less and give yourself time to feel full.
 | Find heaps more diet and healthy eating tips in the May issue of Good Health magazine or subscribe at magshop.co.nz.
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