It’s always difficult when you are in a restaurant or coffee shop to know what to choose when you are trying to shed a few pounds. Here are some tips to help you.
"Switch to lower fat food," says Alastair Duncan, lead dietitian at St Thomas' Hospital. He suggests going for anything that is grilled, steamed or boiled and avoiding fried foods. He also advises eating regularly throughout the day so you don't get hungry.
"A good breakfast will set you up for the day,” he says. "Have whole grain cereal with skimmed or semi-skimmed milk, porridge or even whole grain toast. Have a portion of fruit as well.” He points out that a piece of fruit is better than fruit juice as it is more filling and contains less sugar.
"Make a rule to have breakfast as skipping it can lead to less clarity of thought. If you feel hungry during the morning, snack on fruit," he adds.
Eating out can be problematic. Alastair suggests opting for fish. You should avoid curries or sauces made with cream. Watch your portion size.
If you are heading for the sandwich bar, choose salads or sushi. Have sandwiches that don't contain mayonnaise. Soup with a wholemeal bread roll is a good choice provided the soup isn't made with cream or full fat milk.
"If your lunch does contain a high amount of salt, cut down your intake in the evening," says Alastair. "Cut calories first and salt second.
"For dinner have lean fish or meat and vegetables. You should have fish two to three times a week, one portion should be oily."
Not all fat is bad. “Although nuts and olive oil contain some saturated fat, it's the ratio of fats within a food that is important,” explains Alastair. “Most nuts, olive and rapeseed oils are predominately monounsaturated fat and therefore less atherogenic. Eaten in moderate amounts these foods will not increase cholesterol. However, if someone is trying to lose weight they should try to limit all fats.”
Before you arrange that after-work drink, remember alcohol equals calories. "Limit yourself to two to three units a day," says Alastair. "Everybody should have at least two alcohol free days a week."
If you have a sweet tooth, Alastair advises having a couple of squares of good quality dark chocolate every now and then to satisfy your cravings.
When you are tempted to have more, think of all those summer clothes that will soon be hitting the shops.
By Daralyn Danns
