The reality of our busy lives these days is that at some point in time, you will be eating out. This may be due to work requirements, special events or simply picking up some take away on the way home to avoid cooking. Eating out can test your resolve as far as healthy eating goes.

If you only eat out once a month it’s not so much of an issue but if you eat out regularly, good choices are critical. Here are some survival tips:

1. Don’t do it when you’re ravenously hungry – If you know you’re eating out, consume a small, healthy, low kilojoule, protein rich snack before you leave. Then go easy when you’re out.

2. Do some extra exercise – Preferably beforehand and if possible, walk to dinner. If not, park away from the front door and walk.

3. Drink water – Before you leave home and even before you order, drink some water to help fill your stomach. It also contains no kilojoules as opposed to alcohol.

4. Bypass the bread – Unless it’s extraordinary or low GI

5. Order like you cook at home – Select the meal with low GI carbs, plenty of vegetables or salad and adequate protein. Alternatively, select the ingredients listed in other dishes and ask them to create the meal for you

6. Halve the size – Order an entrée for your main or specify just an entrée size of your selected main

7. Hold the fries – Replace the chips with salad or vegies. Alternatively just ask for no fries. This simple request may help you save over 1000kJ

8. Pace yourself – Order one course at a time. This will give you time to decide whether you really need to have the next one

9. Sauce on the side – Ask for sauces separately. Normally high in kilojoules and fat, this allows you to add it as required

10. Take your time – Relax, eat slowly and enjoy the fact that you don’t have to do the cooking or cleaning up.

11. You don’t have to finish everything on your plate – Although your mum always taught you differently, it’s OK to leave food on your plate. You don’t have to go home feeling like a stuffed walrus

12. Choose your drinks carefully – Remember that soda water and mineral water contain no kilojoules, fruit juices and sugary drinks contain moderate amounts and alcohol contains a high level of kilojoules

13. Share the dessert – If you really want it, why not let someone experience it with you

14. Walk it off – After a restaurant meal, walk home or after some at home take away, walk the dog

The information above is just one section of our new ‘Weight Loss Book’ available online or in club.