The Jane Plan Diet - Part 2: Wise up to eating out
Being a conscious eater can be more of a challenge when you go out to eat, but as long as you are mindful of the menu, there is no reason why it should damage your waistline. Look at what is on your plate at all times and ask yourself: ‘Do I really want this?’
AT THE BUFFET
Buffets can be full of temptation. Remember: the biggest pleasure is in meeting and talking to others rather than the food.
Visit the buffet table once, and then stand as far away from it as you can.
Avoid high-fat foods and stick to fresh and green salad items.
Practise portion control – make sure the porcelain of the plate is always visible.
SUMMER BARBECUES
The wafting smell of food cooking on the barbecue on long sunny evenings can be irresistible. Try to stick with grilled fish, lean meat and vegetables, but if you must have a burger or steak use the following strategies:
No buns or garlic bread.
Avoid the crisps and nibbles, which are often in full flow, as barbecue food is invariably late.
Go for salads and avoid potatoes.
Choose chicken and fish options – if you can’t say no to red meat, choose one type and stick to one portion.
Just because it’s a barbecue it doesn’t mean you have to have sausages and burgers and steak – you wouldn’t pile your plate like this at any other occasion.
DRINKS PARTIES
The downfall of many a dieter; but as with buffets the secret is to focus on the people rather than the drinks tray.
Take a leaf out of the book of top models: keep your wine or champagne glass full at all times (that means sipping it very occasionally); that way it won’t get topped up.
Give the canapés a miss. If you can’t, restrict yourself to three over the evening. Make sure you go for the ones you really like and you won’t feel deprived.
Earn some brownie points – offer to drive!
DINING OUT
Dining out in restaurants plays a bigger part in 21stcentury life than ever before, so learning to be aware of what you put on your dinner plate has never been so important.
Don’t be shy about choosing a simple salad, a starter only, or a plate of vegetables. Tell your friends you have had a big lunch and are not that hungry.
Choose simply cooked plain food and avoid sauces. u Ask the waiter to explain how the dishes are cooked and, if necessary, ask him to make some tweaks, such as no butter on the grilled fish, and salad dressings and sauces on the side.
Go for lean white meat or, even better still, fish. u Choose grilled fish, chicken or vegetables rather than fried dishes.
Beware vegetarian options – they might look healthy but are often laden with cheese and cream.
Don’t be afraid to ask for a small portion.
Fill your plate with vegetables rather than potatoes, rice or pasta.
Stick to two starters or one main course.
Don’t even look at the dessert menu.
WHAT’S YOUR FAVOURITE RESTAURANT?
You can still enjoy a wide range of foods while keeping calories, fat and salt under control. Here’s how:
Italian
If you avoid pasta and pizza, it’s easy to make healthy choices. Choose:
Melon and Parma ham – this makes a delicious lowcalorie starter.
Rocket salad – high in iron and very low in calories.
Grilled fish, meat or vegetables.
Tomato-based sauces, as they tend to be lower in calories.
Avoid:
Pasta and risotto dishes but if you can’t resist them, share your portion with a friend or ask for a starter size.
Creamy sauces combined with meat-based dishes, such as lasagne, which are high in calories.
Pizza and bruschetta, but if you can’t resist them, stick to a couple of slices - and don’t eat the crusts.
Desserts with mascarpone – just say no.
French
Simply cooked French food is healthy and delicious, but try to avoid the more complicated dishes and creamy sauces. Choose:
Grilled fish.
Salad and vegetables to fill up your plate.
Grilled steak, as long as it’s the size of your iPhone – a real treat and a great source of iron.
Simple soups, but say no to bread.
Avoid:
Frites and pommes dauphinoise.
Creamy sauces – they are high in calories and saturated fat.
Garlic bread – pretend you’re a vampire. u Moules marinières – it’s impossible to enjoy them without dipping bread or fries into the sauce.
Cheeses: hard and soft are high in fat and calories.
Dessert – need I say more!
Indian and Chinese
These meals are often loaded with saturated fat and salt so should ideally be avoided. But if you choose carefully and monitor your portion control, they can be low in calories. Choose:
Baked dishes from the tandoor oven, such as chicken tikka or shashlik.
Plain boiled rice, but only a tennis-ball-size portion.
Stir-fried vegetables.
Avoid:
All sauces, particularly the creamier ones, such as korma.
Coconut sounds healthy, but it is high in calories.
Naan breads, poppadoms, stuffed paratha and prawn crackers are all high in calories.
STILL STRUGGLING?
Don’t forget visual reminders:
Alerts in your mobile.
Calorie-counting apps.
Post-its on your computer.
Drink wisely
Drink plenty of water throughout the meal.
A slimline tonic with ice and a slice of lemon is a great pre-dinner drink.
Go for a spritzer – half the calories of two glasses of wine
Volunteer to be the driver.
AT THE BUFFET
Buffets can be full of temptation. Remember: the biggest pleasure is in meeting and talking to others rather than the food.
Visit the buffet table once, and then stand as far away from it as you can.
Avoid high-fat foods and stick to fresh and green salad items.
Practise portion control – make sure the porcelain of the plate is always visible.
SUMMER BARBECUES
The wafting smell of food cooking on the barbecue on long sunny evenings can be irresistible. Try to stick with grilled fish, lean meat and vegetables, but if you must have a burger or steak use the following strategies:
No buns or garlic bread.
Avoid the crisps and nibbles, which are often in full flow, as barbecue food is invariably late.
Go for salads and avoid potatoes.
Choose chicken and fish options – if you can’t say no to red meat, choose one type and stick to one portion.
Just because it’s a barbecue it doesn’t mean you have to have sausages and burgers and steak – you wouldn’t pile your plate like this at any other occasion.
DRINKS PARTIES
The downfall of many a dieter; but as with buffets the secret is to focus on the people rather than the drinks tray.
Take a leaf out of the book of top models: keep your wine or champagne glass full at all times (that means sipping it very occasionally); that way it won’t get topped up.
Give the canapés a miss. If you can’t, restrict yourself to three over the evening. Make sure you go for the ones you really like and you won’t feel deprived.
Earn some brownie points – offer to drive!
DINING OUT
Dining out in restaurants plays a bigger part in 21stcentury life than ever before, so learning to be aware of what you put on your dinner plate has never been so important.
Don’t be shy about choosing a simple salad, a starter only, or a plate of vegetables. Tell your friends you have had a big lunch and are not that hungry.
Choose simply cooked plain food and avoid sauces. u Ask the waiter to explain how the dishes are cooked and, if necessary, ask him to make some tweaks, such as no butter on the grilled fish, and salad dressings and sauces on the side.
Go for lean white meat or, even better still, fish. u Choose grilled fish, chicken or vegetables rather than fried dishes.
Beware vegetarian options – they might look healthy but are often laden with cheese and cream.
Don’t be afraid to ask for a small portion.
Fill your plate with vegetables rather than potatoes, rice or pasta.
Stick to two starters or one main course.
Don’t even look at the dessert menu.
WHAT’S YOUR FAVOURITE RESTAURANT?
You can still enjoy a wide range of foods while keeping calories, fat and salt under control. Here’s how:
Italian
If you avoid pasta and pizza, it’s easy to make healthy choices. Choose:
Melon and Parma ham – this makes a delicious lowcalorie starter.
Rocket salad – high in iron and very low in calories.
Grilled fish, meat or vegetables.
Tomato-based sauces, as they tend to be lower in calories.
Avoid:
Pasta and risotto dishes but if you can’t resist them, share your portion with a friend or ask for a starter size.
Creamy sauces combined with meat-based dishes, such as lasagne, which are high in calories.
Pizza and bruschetta, but if you can’t resist them, stick to a couple of slices - and don’t eat the crusts.
Desserts with mascarpone – just say no.
French
Simply cooked French food is healthy and delicious, but try to avoid the more complicated dishes and creamy sauces. Choose:
Grilled fish.
Salad and vegetables to fill up your plate.
Grilled steak, as long as it’s the size of your iPhone – a real treat and a great source of iron.
Simple soups, but say no to bread.
Avoid:
Frites and pommes dauphinoise.
Creamy sauces – they are high in calories and saturated fat.
Garlic bread – pretend you’re a vampire. u Moules marinières – it’s impossible to enjoy them without dipping bread or fries into the sauce.
Cheeses: hard and soft are high in fat and calories.
Dessert – need I say more!
Indian and Chinese
These meals are often loaded with saturated fat and salt so should ideally be avoided. But if you choose carefully and monitor your portion control, they can be low in calories. Choose:
Baked dishes from the tandoor oven, such as chicken tikka or shashlik.
Plain boiled rice, but only a tennis-ball-size portion.
Stir-fried vegetables.
Avoid:
All sauces, particularly the creamier ones, such as korma.
Coconut sounds healthy, but it is high in calories.
Naan breads, poppadoms, stuffed paratha and prawn crackers are all high in calories.
STILL STRUGGLING?
Don’t forget visual reminders:
Alerts in your mobile.
Calorie-counting apps.
Post-its on your computer.
Drink wisely
Drink plenty of water throughout the meal.
A slimline tonic with ice and a slice of lemon is a great pre-dinner drink.
Go for a spritzer – half the calories of two glasses of wine
Volunteer to be the driver.