We know that eating out with friends and family can be hard when you're preparing for competition or you are trying to lose weight. What is the safest option that won't blow you're kilo joule budget for the day? 

Eating out is never advocated as the healthiest option but on occasion you need to celebrate those special days. After all sharing meal times with friends and family can be the most memorable events of our lives.

Well here are some helpful tips on how to schedule this into your weight loss plans.

• Be a food sharer

To avoid excessive consumption of food, share your meal with a friend or your partner. Alternatively give everyone at the table a chance to taste your food. Every little mouth full you don't eat contributes to less energy in your mouth. Typically meals served at restaurants and fast food outlets have enough energy in them to feed two people!

• Combine birthdays and special events

Eating out once a week with friends or family is normal. However if we have a birthday, work lunch and engagement party all in one week we can start to tip the scales rapidly. In circumstances were you're in charge combine celebrations into one joyful event. This way we are less tempted to splurge on food and eat our way through the weekend.

• Leave something on your plate

As we mentioned before serving sizes of food when eating out are super sized. If no one wants to share your food then try leaving something on your plate. It's better to let the food go in the waste than around your waist!

• Choose healthier meal options

 When viewing the menu it may be tempting to make poor food choices and resort to comfort food. However, if you look very closely there maybe some healthier dishes available. Have a look at our table on dishes to avoid when eating out. These foods are full of unwanted calories, high in saturated fat and some are also high in sugar. We have also included a healthier choice menu these dishes have more nutrients, are lower in fat and have higher quality protein.  

Cuisine

Thai

Avoid:  

• Deep fried and battered items 
• Coconut milk based items
• Crispy duck
• Fried rice or noodles (pad Thai)

Healthier choices

•   Barbecued octopus
• Skinless chicken or beef skewers
• Clear soups with meat and green vegies
• Stir-fries with lean meat and vegies
• Curries without coconut cream
• Steamed rice or noodles
• Rice paper rolls

Chinese

Avoid

• Deep fried and battered items
• Coconut milk based items
• Crispy duck
• Fried rice or noodles

  Healthier choices

• Clear soups with meat and green vegies
• Dim sim
• Hot pot
• Steamed fish or duck

• Stir-fries with lean meat and vegies with oyster, garlic, chilli, ginger or black bean sauce
• Steamed rice or noodles
• Steamed rice dumpling

Italian

Avoid

• Creamy risotto
• Lasagne
• Creamy sauces on meat or chicken
• Deep- fried seafood
• Sausage or salami dishes

  Healthier choices

• Tomato sauce based pastas and rice
• Grilled or roasted meat, chicken
• afood Soups and stews
•  Shellfish in tomato based sauce
• Gnocchi in non- creamy sauce

Mexican

Avoid

• Corn chips
• Crunchy tortilla
• Nachos
• Burritos
• Enchiladas
• Taquitos

Healthier choices

• Frijoles, Guacamole or tomato and chilli-based dips
• Soft tortillas
• Tostada Chilli con carne
• Chilli Verde Fajitas
• Tacos

Pizza

Avoid

• Deep pan, cheese crust or cheese and bacon filled bases
• Pepperoni/ salami
• Meatballs
• Meat-lovers
• Supreme
• Extra cheese

  Healthier choices

• Thin or classic bases
• Vegetarian Prawn or seafood
• Hawaiian Margherita Skinless chicken Capricciosa Gourmet pizza with basil and fetta

Indian

Avoid

• Pulao rice (fried saffron rice)
• Naan
• Naan makhani (bread with butter)
• Deep- fried dishes
• Cream or coconut milk based dishes
• Cream curries

 Healthier choices

•  Plain rice Tandoori roti
• Vegetarian paratha Mango chutney
• Raita or dahl
• Marinated chicken skewers
•  Lentil/ veggie curries
• Rogan josh Lean- meat vindaloo
• tandoori Chicken tikka (roast chicken)

Fast food

Avoid

• Deep fried and battered items (KFC crispy chicken, French fries)
• Super sizing, ask for the small
• Soft drink ask for water
• Cream based sauces (mayo)
• Creamy pasta salads
• Mashed potato with gravy

 Healthier choices

•  Heart tick approved Mc Donald's meals with water no fries.
• Subway rolls: Tuna, grilled chicken, Teriyaki chicken, vegetarian
• Subway salads low fat salad dressing
• Nan do's  burgers, pita pockets and wraps with no mayo
• Sushi roll Sumo salads and wraps
•  Red rooster skinless roasted chicken with potatoes and steamed vegies
• Oporto's single fillet Bondi grilled chicken burger without mayo, Fresco salad and side salad

So next time you need to make an appearance at a food function don't freak out. Eating with family and friends should be fun. Armed with the right strategies and healthy menu options you can still be in control and maintain your figure.