Wondering if dieting means that your social life has to hibernate in the deep freeze, next to that tub of Haagen-Dazs? Take our Dining-Out Diet Dynamo quiz to test your diet knowledge!
Question 1 When on a diet, you should:
a) never eat at a restaurant
b) accept night-on-the-town invitations only if you can go to a restaurant with a great line in…lettuce…
c) savour the experience of dining out - but plan ahead so that you have no "day-after" regrets!
Question 2 If you’re dieting, you should:
a) map out your commute so that you never even see a fast food restaurant
b) starve all day if you know that you’re going to be eating out at a restaurant that night
c) remember that as a customer at a restaurant, you deserve the best: talk to your waiter about how different dishes are prepared and don’t be afraid to ask for something special.
If you answered “c” to both quiz questions, you’re a diet dynamo!
Even if you passed our unofficial Dining-Out Diet Dynamo test, try these tasty tips on how to enjoy the experience of dining out with friends and families while faithfully following your weight-loss programme:
Develop a positive attitude! Dining-Out doesn’t mean pigging out. Just because you’re eating out doesn’t mean you have to blow your diet. Build confidence to believe you can eat a healthy meal in restaurants. Gradually change what you order and where you eat.
Decide when you eat out... or not! Just how often are you eating out? If you’re heading to your third meal out of the week, can you make some changes to your social diary? Can you meet friends for a coffee or even a walk, or go to the cinema or bowling instead of a restaurant? If you really do have to eat out frequently, keep extras like desserts and alcoholic drinks to a minimum.
Know your restaurants! If you can, choose restaurants that offer healthy options and become familiar with the healthy alternatives.
Set a game plan! On your way to the restaurant, firmly decide that you WILL eat a healthy meal. Plan your order - or at least what you might have - before you cross the threshold.
Become a fat sleuth! Focus on fats. Watch out for high-fat ingredients: butter, cream, sour cream. Be on alert for high-fat foods: cheese, avocado, processed meats. Steer clear of high-fat preparation methods such as frying.
Let your meal plan be your guide! Keep a miniaturised version of your meal plan with you. Choose foods with your plan in mind. Try to fulfil each food group with menu items or substitute foods to balance your meal.
Practice portion control! The best way to not eat too much is to order less. Order with your stomach in mind, not your eyes. You need to outsmart the menu to get the right amount of food for you.
Be creative with the menu! Take advantage of healthy starters, soups and salads or split menu items with your dining partner. Order one or two fewer dishes than the number of people at the table and eat family style.
Get foods made to order! Don’t be afraid to ask for what you want, even at a fast food restaurant but make sure your requests are practical. Ask for salad instead of chips on the side; substitute mayonnaise with mustard on a sandwich; enjoy a sandwich on wholegrain bread rather than on a croissant; serve salad dressing on the side. Healthy choices can be easy choices!
Know when enough is enough! Many of us grew up aspiring to become members of the Clean Plate Club. Now you need to earn membership in the “Leave a Few Bites on Your Plate Club.” Don’t order too much, order creatively and push your plate away when you meet your calorie needs.