Sabina is dreading the evening. Her husband called before leaving office and told her that he is taking her out for dinner. Normally she would have been delighted but now she is worried that she will overeat if she goes to a restaurant. She has just lost five kilos on a healthy diet and feels she may give in to temptation if she eats out. Can she eat out and still eat sensibly?

Going out to eat has become a part of today’s culture. If not restaurants, we are invited to office parties or friends’ homes for gatherings where the evening revolves around food. When you are trying to lose weight or maintain your optimum weight, a large variety of food placed in front of you maybe more enticement than you can handle.

Reducing your appetite

The brain has a satiety centre which tells you when you have eaten enough. Before going out, fill up your stomach with a salad, a cup of puffed rice or a large glass of buttermilk, enough to have a sensation of being comfortably full. This way you will eat sensibly and not give in to the temptation of ordering too much. Skipping lunch if you are going out for dinner is a bad strategy because you will be so hungry, your willpower will crumble before the onslaught of good food!

Ordering smart

The smells and sights in a restaurant tempt us to order more than we need. Order only one or two dishes- order more only after you have finished them. Plan to share rather than ordering one dish for each person at the table. If you order a large number of dishes, you will eat them even when you are full to bursting. You will be surprised at how much less you eat if you follow this simple tactic. Above all, avoid dessert. Opt for a plate of fresh fruits instead.