How to eat healthily in restaurants

When ordering at restaurants, don’t feel shy about asking questions and making special requests to ensure that your meal is exactly what you want. Your waiter is the link between table and kitchen. Make them your ally. And don’t be shy about tipping a helpful waiter, either. These tricks will help you to avoid empty kilojoules, leaving you free to enjoy your meal without guilt.

To avoid 2100 kilojoules of blood sugar-raising refined carbohydrates and artery-blocking saturated fat, ask the waiter to take the bread-and-butter basket away. (Or just take a single piece.)

After a glass of water, limit yourself to one or two glasses of wine or beer and have it with your meal. For many people, alcohol is a trigger for nibbling, so sipping while you wait means your resolve about the bread may just weaken.

Is the chicken in the salad grilled or in batter and then fried? What’s in the mashed potatoes? Can you have two vegetables instead of the chips? Can the fish be grilled? Most restaurants will be happy to accommodate you; if there’s a small extra charge, it’s usually worth it.

You don’t need lashings of creamy dressing on your salad. When possible, choose dressings and sauces made with good fats such as olive oil instead of with cream and butter. Spoon a little over your food or dip the ends of your fork into the sauce before spearing a forkful of food. Plan to leave most of the dressing or sauce uneaten.

Avoid kilojoule-laden entrees such as pate or anything deep-fried. You are much better off choosing something fruit- or vegetable-based, like melon, vegetable-based soup, salad, shellfish or smoked salmon.

It’s hard to believe, but some china manufacturers have re-sized their dinner plates to accommodate restaurant portions that are now two to seven times bigger than before. Even the healthiest menu choice can become unhealthy for your heart in those quantities.

Firstly, look at the portions served to other people in the restaurant. If they look huge, order two entrees instead of a main course. Make one protein-based and the other vegetable-based. Then decide whether you would rather have an entree or a dessert and only order one or the other. Or agree to share your dessert with one of your dining companions. Then share the main course and order a small salad to go with it, for yourself. And remember to check with the waiter to see which vegetables come with your dish. You may want to order an extra portion of vegetables if you’re not having a salad.

While some restaurants may discourage it, try ordering a child’s meal for yourself, or ask for an entree-sized main course. Ironically, children’s meals at major fast-food chains are often the size an adult portion was 20 years ago. A hamburger, small portion of chips and a low-fat milkshake or orange juice are surprisingly filling and contain a fraction of the kilojoules of "super-size" adult meals. Fast food is not particularly nutritious, but for those who are having trouble breaking their fast-food habit, this could be a reasonable compromise. And don’t forget the salad bar!