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Eating out

Having lunch out

How often do you have your lunch out? Do you regularly take a packed diet friendly lunch to work? Do you treat yourself one day a week for a nice lunch?

Always check the calories of prepacked sandwiches. Some of them are horrendously high in calories! Needless to say the triple pack sandwiches will have more calories - but you should read the packet - don't mix up per 100g - read the per pack calories!

For example - a chicken sandwich from a high street store - has 563 calories.
McDonald's Quarter Pounder With Cheese, has 515, a Big Mac has 492!

So calorie wise the sandwich is worse! That doesn't mean you can eat McD's for lunch every day but it will give you an idea how important it is to double check calories on things you don't know! going to have fast food is troublesome mainly cos we can't say no to fries. You might resist a milkshake but you'll want fries and promising yourself you'll have just a few won't do - as we know too well one leads to another.

How bad is a real cola compared to diet? A can of normal coke is 139 calories.

Remember if you're eating out to avoid things with cheese - cheese is basically just lots of calories and some calcium - so although you should make sure you get enough calcium eating tons of cheese isn't the right thing to do. Pizza will be heavy in calories, but most pizza places do salads, and pasta isn't awfully bad if you have a tomato based sauce and no cream or cheese with it.

Being able to eat out with friends and not break your diet, or make a fuss about wanting something low calorie is part of making a diet a success. You don't have to say you're dieting to chose water or juice rather than wine - say you're driving later and want to keep a clear head... Think about what you'll have in advance - you could always ring the restaurant to check they have something suitable for you .

things to say rather than say you're dieting

• say you're driving and can't drink
• say you're on tablets off the doctor
• say you're alergic to seomthing (Less likely to work)
• Say you're doing allergy testing and have a restricted food intake allowed
• say you're after squeezing into a dress size smaller
• say your jeans have got too big
• say you like salad
• say you're obeying guidelines to eat 5 portions of fruit and veg a day
• Say you're eating healthily cos you've read it helps prevent cancer.
• Say you're full!

How to counter a bad diet day

If it doesn't work as planned and you pig out - don't stay off the diet-wagon, get back dieting as soon as possibly. Try and preplan if you can so you've already saved up some calories spare before you go out. Its easier to do this before than after.

Drink lots of water to help flush out any nasty alcohol poisons and eat lightly the next day - usually easy if you've got a bad head.