As the temperature drops, a cosy night in with takeaway can be very appealing. According to a recent survey by the NSW Food Authority and NSW Health, 38% of women and one in two men (53%) are expected to gain up to 5 kilograms over the winter months. This increase in weight is thought to be directly associated with the increase in takeaway and meals eaten at restaurants during winter, with respondents reporting these foods make them feel warmer and happier during the cooler months.
Whilst eating out occasionally can certainly form part of a healthy balanced diet, it can be very easy for the weight to creep up over winter. This is why it is important to be equipped with some healthier meal options and nutrition tips when eating out.
Take a look at The Biting Truth’s Eating Out Survival Guide – and keep the extra weight off this winter!
- Avoid feeling ravenous when you arrive at a restaurant. This will make it much easier to order sensibly and might help stop you from over ordering.
- Try and opt for mostly vegetable based dishes when possible.
- Watch out for unplanned extras. Adding butter and bread and a soft drink can increase your kilojoule intake massively. If you would like something extra opt for a side salad or sparkling water.
- What out for portion sizes and avoid over eating. Remember you don’t have to finish everything on the plate.
- Watch out for toppings, sauces and/or dressings (especially those that are cream based).
- Don’t be afraid to ask for alternatives. For example, wholemeal bread instead of white bread.
- Eat slowly. Try to enjoy and savour each mouthful. We also recommend people to eat to ‘hara hachi bu’, which means eat until you are 80% full.
Now lets have a look at some popular cuisines…
Italian:
- Choose tomato based pasta sauces with vegetables and/or a small amount of lean meat/chicken/fish.
- Go halves! Share a pizza and salad with your date or a mate.
- Don’t assume that your meal is always going to come with vegetables or salad. We recommend always ordering a side of steamed veggies or salad.
- Opt for thin pizza crusts.
- Avoid the garlic bread.
Indian:
- Choose tomato based curries over coconut curries to avoid the extra kilojoules.
- Look for dishes with a variety of veggies not just potatoes.
- Steer clear of papadums.
Japanese:
- Choose sashimi, fresh salads, miso soup and edamame beans.
- Try to limit fried foods like tempura and dishes with lots of mayo.
Thai:
- Go for the salads and vegetable stir fries.
- Ask for brown rice (instead of white) if available.
Pub food:
- Opt for grilled fish over fried fish.
- Grilled lean meat/fish + salad is always a good option.
- Avoid deep fried foods.
What about Alcohol?
- Remember alcohol is an appetite stimulant and we all know it can be easy to over drink when you’re having a good time.
- Try and drink slowly and quench your thirst by ordering a sparkling mineral water in between drinks :).
- Watch out for mixes! Choose diet soft drinks when necessary and steer clear of juices
- Opt for low carb, low sugar and reduced strength alcohol when possible