There's nothing wrong with the occasional treat, so don't feel guilty if you pick an unhealthy option once in a while. But if you go to restaurants, eat at the pub, or get takeaways regularly, it can be easy to lose control of what you're eating.
The main rules are to eat plenty of fruit and vegetables, keep fried and fatty foods to a minimum, and don't feel you have to clear your plate – only eat until you're full.
On the menu
Choose a starter packed with vegetables. Healthy options include soup or salad, but ask for them to be served without creamy dressings and croutons.
For your main course, avoid fried foods and rich sauces. Try pasta with a tomato-based sauce, steamed or grilled fish or chicken, or even a large salad. Order side portions of vegetables, and choose baked or boiled potatoes rather than buttery mash or chips.
Pub lunches can be a weekly or daily pitfall for many people. Try to limit the damage by eating a healthy sandwich at your desk before going out, or by picking a low-fat option, such as a baked potato with tuna (rather than butter or cheese), or a sandwich on wholemeal bread, without mayonnaise.
The pudding club
Have a break between main course and pudding to give your stomach time to catch up and tell your brain that you're full. If there's a choice of puddings, go for fruit salad or a light dessert, such as sorbet, rather than a stodgy bread-and-butter or toffee pudding.
Cheese plates contain a lot of fat, but may be a good choice for vegetarians, to boost their protein intake. Or you could, of course, simply share a dessert with a friend.
Instead of dessert, you could choose a drink. Go for tea, filter coffee, or an espresso, without sugar. Avoid cappuccinos, lattes and hot chocolates made with full-fat milk, and skip alcoholic liqueurs.
Takeaway tricks
When ordering a takeaway meal, the same philosophy applies, For example, when having an Indian meal, go for dry rather than creamy sauces, and plain boiled rice rather than pilau (which is cooked with fat).
Naan bread is also high in calories and fat, so choose a chapatti instead. Not many people go for them, but they’re lighter and still delicious!
With Chinese meals, choose steamed rather than fried foods, such as fish or vegetable dishes. Avoid batter, spring rolls and prawn crackers, which are very fatty. Stir-fries are good, however, because they're not cooked in too much fat and contain lots of vegetables.
If you're having pizza, avoid extra cheese or pepperoni – add more vegetable or seafood toppings instead.
At the chip shop, pick fish rather than a burger or sausage. Fish is good for you, and you'll reduce the fattiness of your meal if you avoid eating the batter. Rather than buying chip-shop chips, cook some thick-cut oven versions at home. Cooking chips in the oven is better than deep-frying, and thick-cut chips have less surface area for fat to cling to than thin or crinkle-cut varieties.
So whether taking away or eating out, thinking healthily means you can enjoy it more often and avoid the guilt trip.
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