Group Feedback - Week 2

Handy hints to eating out healthily

Eating out for lunch, dinner or snacks can be really challenging when trying to choose the low fat healthy option, there may not be one available or a majority of the time it is difficult to know which one is the healthiest choice! If our participants are eating more than once a week it would be worth them following my simple eating out guide;

• Have a small starter like a salad, a vegetable dish such as soup, roasted peppers or mushrooms or a fruit dish like melon, beware of high-fat dressings or any added cheese
• Opt for dishes which have been grilled, char-grilled, stir-fried, steamed, poached or baked
• Steer clear of pastry, creamy, cheesy or fried dishes (this includes chips and crisps, sorry guys!)
• Choose lean meat, fish or a vegetable/bean based dish
• Ask for the dressings or sauces on the side and then add a tiny bit
• Watch your portions, for mains order a half portion of the dish and then fill up on a big side portion of vegetables or salad, or share portions with a friend or colleague
• Beware of the bread basket, it’s an easy way to take in more calories in addition to your meal
• Eat slowly and enjoy your food
• Think about those drinks, always opt for water where possible
• For more ideas check out Weight Concern’s website

Caution with your portions

Controlling your portion sizes can be really challenging, particularly as we now know that over the last few years portion sizes have been getting larger and with research showing us that if we are faced with larger portions we unintentionally consume more calories! Try using my handy hints to help you tackle this:

1. Portion control at the table: minimise the temptation of second and third helpings, serve food up on individual plates, instead of putting the serving dishes on the table
2. Portion control in front of the TV: if you are eating a snack in front of the TV, put the amount you plan to eat into a bowl or container instead of eating straight from the pack. It’s easy to overeat when you are watching TV and not focusing on your food
3. Portion control when eating out: most restaurants and cafes serve more food than one person needs at a meal. Take control of the amount of food that ends up on your plate by sharing your dish with a friend or family, or ask for a take-away box and save half of your meal for later
4. Be ware of SUPER SIZE (or large) packages: the larger the package, the more food we consume without realising it. Try dividing up the contents into several smaller containers, don’t eat straight from the packet. Serve the food in a smaller bowl.