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3 ways to eat healthy when dining out

With only enticing pictures to go by, instead of nutritional information, restaurants can often pose a hazard to strict diets. They are not easily avoidable, though, as they form the backdrop of several social gatherings, especially here in Singapore.

However, as long as you exercise a little willpower and practice the following tips, you can transform restaurant visits from post-meal trauma and guilt into a pleasant experience.

Tip #1 — Do your research before you place your order

Some restaurants have made their menus available online. If the restaurant you are visiting has done so, spend some time looking through it to determine which dishes fit in best with your diet goals.

Doing this beforehand will save time while you are at the restaurant with others, and more importantly, gives you the chance to request if the restaurant can make small changes to the food. Small changes such as substituting a creamy sauce for a light vinaigrette can go a long way in making the dish that much healthier. Do not hesitate to ask for substitutes that are healthy — as the customer, you hold control over what you eat.

Another customisation you can request for is for the salad dressing to be served separately, and not drizzled over the salad. This way, you can selectively dip your salad into the dressing, ultimately consuming much less dressing.

Additionally, some restaurants and fast food chains make their nutritional information available online. Looking at this information before you go to the restaurant avoids having to guess on which foods are healthiest, and it allows you to find a selection that fits your dietary needs. Looking at nutritional facts is especially helpful because many times, a dish may appear to be healthy when, in reality, it actually contains many more calories than other dishes.

Another tip is to read the menu carefully for descriptions that explain how the food is prepared. Choose foods that are baked, broiled or steamed over food that is described as being creamed, crispy or cheesy.

Tip #2 — Pay attention to how much you are eating

Several restaurants serve portions that are more than enough for one person. Do not feel obliged to clear your plate. As an alternative to wasting food, you can request for the remainder of your meal to be packed up, or for half to be packed even before the meal is served. Another idea for controlling your portion is to order healthy appetizers as the main course.

In addition, keep track of how many calories you are consuming, including things that come on the side, like dips and drinks. If you are zealous about keeping track of everything you put into your mouth, you are less likely to overeat.

Tip #3 — Choose your restaurant wisely

Although many restaurants may seem like a formidable enemy to your diet, some restaurants are very conscious about the need to serve healthier food. Some examples of such restaurants in Singapore are Fig & Olive, Saladstop and The Soup Spoon. The Health Promotion Board's Healthier Restaurant Program helps to make restaurant menus healthier. Visiting such places will definitely do less damage to your healthy eating habits than some of the other restaurants out there.

Additionally, try to avoid buffet-style restaurants as much as possible. Such situations make it easier to overeat, as you try to get the most out of the money you pay. If a buffet is unavoidable, drink plenty of healthy, fresh liquids and stick to eating salads and vegetables. It may help to set limits before going into the restaurant, such as "I will only eat two small plates of food" or "I can only have one small dessert."

Eating out once in a while does not have to be an unhealthy event. Following the three tips above can make eating out a fun and guilt-free experience.

What are some of the techniques you use to maintain your diet and your social circle? Share them with us in the comments!

Edited by Registered Dietitian Arielle Kamps, M.S., R.D, L.D. Via HealthMatters.sg, a Singapore Health and Fitness blog that aims to help you lose weight, keep fit, and live healthy. Click here to get our free guide "Eat Your Way to Health — Secrets of a Healthy Diet".

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