Lunch with the girls here, a catch-up with a colleague there – eating out is one of life’s joys.
But with half of mains at UK restaurant chains containing more than 1,000 calories (the daily recommended amount for women is 2,000) – often worse than fast-food chains – it’s no wonder many of us struggle to keep the weight off.*
Eating out is linked to poorer diets, as meals tend to be higher in calories, fat and sugar, while also being low on fibre, fruit and veg – the stuff that keeps us fuller for longer and high in energy.
But a life of choosing soups and salads on the menu is, well, dull.
Any health expert will tell you that a healthy, sustainable diet all comes down to balance.
That means rustling up nutrient-rich dishes most days, but allowing the odd indulgence – including dessert when eating out – without feeling guilty.
So, how do dieticians – the experts on “eating well” – do it?
We asked four to reveal their top tips, plus what they chose from the menu the last time they dined out.
Don’t get saucy
Registered dietician Emiliano Pena ate at a Vietnamese restaurant.
STARTER Summer rolls filled with tofu, mint, coriander, carrot and cucumber, served with a spicy peanut-chilli sauce. “Veg-filled summer rolls provide fibre,” Emiliano says, which also supports gut health. Fibre is an unsung hero, often dubbed “nature’s Ozempic”, and most of us don’t eat enough. The protein in the tofu and unsaturated fats in peanuts also helped with that full feeling. “Unsaturated fats from the peanut sauce may also contribute to maintaining healthy blood cholesterol levels when they replace saturated fats.”
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MAIN Rice noodle soup with tofu, pak choi, beansprouts, Thai basil, shiitake, spring onion, lime, fresh chilli and garlic cloves. “Herbs, lime and chilli add a lot of flavour without extra salt,” says Emiliano. “And potassium from the vegetables helps maintain healthy blood pressure.” Plus, vitamin C from the limes and beta-carotene from the carrots are winners for skin health.
DRINK “Alcohol makes me sleepy after just a few sips, so I would not enjoy the food or company as much,” says Emiliano, who opted for booze-free beer.
HEALTH HACK Keep sauces, which are usually calorific, on the side and just add a bit for taste, says Emiliano. “Ask for more greens on your plate or add a vegetable side to share to increase satiety. Choose fresh or steamed rolls or grilled starters for lighter yet still tasty flavours.”
Hit the H2O
Dr Rimas Geige, medical doctor and dietician at It’s Me & You, went out for modern British cuisine.
STARTER Smoked salmon on rye with creamy avocado. “The salmon gives brain-boosting omega-3s,” says Dr Rimas. “While the avocado delivers heart-friendly fats that helped me feel satisfied, and the rye provides fibre that kept my energy even.” Fibre helps balance energy levels, because it slows the absorption of glucose into the bloodstream.
MAIN Grilled sea bass with steamed spinach, Tenderstem broccoli and roasted sweet potatoes. Fish is a source of lean protein, says Dr Rimas. “It’s good for strong muscles and supporting overall health.” Sweet potatoes are a type of complex carb that provide lasting energy, unlike chips or white pasta.
DESSERT/DRINK Sparkling water with lemon and one glass of red wine, then crème brûlée, shared with the table. “Splitting it meant I could enjoy the moment without derailing my diet,” says Dr Rimas. “I’ll only have a few bites – it keeps it fun, not heavy.”
HEALTH HACK For Dr Rimas, dining out is all about balance and not feeling like he’s “overdone it”. “Scrolling the menu in advance helps me make a calmer choice instead of going for comfort when I’m starving. I always have a glass of water with my food. Drinking water with meals helps slow eating, supports digestion and can prevent mistaking thirst for hunger, which often leads to overeating. It’s not about restriction, just a gentle way to be more in tune with your appetite.”
Sharing is caring
Registered dietician Reema Pillai enjoyed some sushi.
STARTER Salmon sashimi, spicy edamame and steamed prawn gyoza. “Opting for steamed gyoza and dumplings instead of fried ones helps reduce the extra oil, which could save dozens of calories,” says Reema.
MAIN Two sushi rolls, seaweed salad and a platter of assorted sashimi. “Instead of eating a full sushi roll with the dense rice, this is spread with a balance of high-quality proteins [raw fish], and fibre [seaweed].” She says restaurants often add salt or sugar to the seaweed salad, “but it also provides a source of iodine”. Iodine helps make thyroid hormones, but can be harder to get on a strict vegan diet. “Sauces and condiments in Japanese cuisine, such as soy sauce, teriyaki and kewpie mayonnaise, can be high in added salts and fats, so it is important to be mindful of the quantities that you consume.”
DESSERT/DRINK “I could have eaten the ice cream, but I know next time, if I really want it, I may order one to two dishes less, so I can eat it without feeling overly full at the end of the meal,” says Reema, who also just stuck to drinking water.
HEALTH HACK “I love sharing food when out with friends, as it means I get to try a little bit of everything,” says Reema. “A bite of this or a dip of that satisfies the itch to have something indulgent, while you can still fill up on healthier options. This works well for sushi restaurants, as many of the options available are easy to share.”
Keep it colourful
Registered dietician Fredrica Windless went for Lebanese.
STARTER Houmous, pitta bread and falafel. “Falafel provides plant-based protein and fibre, while the houmous is a source of healthy fats,” explains Fredrica.
MAIN Grilled sea bass with tahini, salad and green vegetables. “I have been reducing my carb intake recently, due to some weight gain with menopause, so I tend to have a low-carb, high-protein diet to help manage my weight.” Sea bass is a good source of omega-3 fatty acids, while tahini adds calcium – the former helps with healthy skin, and the latter is good for bones, both of which need more support with age.
DESSERT/DRINK A red-velvet cupcake paired with a cup of peppermint tea. “Cupcakes are higher in sugar and fat, but as part of a balanced diet they can absolutely be enjoyed,” she says. “It’s about making intentional choices and being mindful of the bigger picture.”
HEALTH HACK Choose colourful foods over beige ones, says Fredrica, because this shows that the food is packed with healthy vitamins and minerals. She adds: “If I know I’m going for a restaurant meal that day, I try to be mindful of what else I consume within that 24-hour period.”
