In Indian restaurants, major on the veggies. “Choose vegetable curries or some of the amazing side dishes like dahl, aubergines, okra and spinach,” says Gabrielle Morse, a consultant dietician. “In Thai and Chinese restaurants look for dishes that contain soya and tofu, you might choose a stir fry with tofu, fish and chicken with vegetables. Generally try to eat more fish and avoid processed meat like bacon, sausages and prosciutto as they have been linked to bowel cancer.”
Rob Hobson, nutritionist and author off the new book, Unprocess Your Life, recommends avoiding creamy sauces in Italian restaurants and going for tomato bases with vegetables, or a starter size of risotto and salad.
He says: “There’s no shortage of grilled fish in these restaurants which is also a great choice.” What about negotiating with your friends themselves? Do you tell them you’re on a diet, or keep quiet?
Dr Natascha van Zyl says your strategy here will depend on the crowd. “If you know your friends will be supportive then share your goals with them, as they can be encouraging.
“If you think you might invite criticism, don’t be scared to push back in a way that doesn’t invite further commentary. Say something vague like, ‘I don’t feel like it today’.
“Then you can enjoy yourself without the guilt of feeling like you’ve let yourself down.”.
Dinner party at someone’s house
You don’t want to be the fussy guest, but most experts advise that if you’re going to a good friend’s house, it’s best to discuss it upfront. They might be able to adapt what they’re cooking, or you could offer to bring a dish.
“Eat slowly and mindfully, and fill up on salad if there is one. If you’re drinking alternate wine with water so you don’t lose control, ” says Rob Hobson.
Gabrielle Morse suggests offering to bring a salad side dish like quinoa and beans with an olive oil dressing. “Or bring yoghurt and fruit and if there is a pudding take a smaller portion and have your yoghurt and fruit with it. Or offer to host yourself and cook the food you are currently eating.”
Some friends are feeders, for the best possible reasons, but in that case it’s about saying a very diplomatic “no thank you”, says Dr Natascha van Zyl.
“Don’t be afraid to say no and don’t feel guilty about sticking to your boundaries. I have Greek and Italian friends who serve wonderful food and I always thank them profusely when they offer seconds, but tell them I’m full or satisfied without feeling guilty.”
Meeting in the pub
Going to the pub can de-rail even the most determined dieter. “Alcohol is not only high in calories itself, it can play havoc with blood sugar levels meaning you’re hungrier, and you’re less likely to make good choices.
“It also impacts sleep which increases appetite by up to 500 calories the next day. Eat before you go to the pub, so you’re not drinking on an empty stomach, or at least have a small protein-based snack,” says Emma Bardwell, a nutritionist.
Alternatively, you can try one of the many newly available and tasty alcohol-free alternatives. Alcohol-free beer, “spirits” like Seedlip, or even just a tonic water can make others think you’re drinking. When I’m not drinking I order a pint of soda with fresh lime as it takes me ages to drink, and a bowl of olives and nuts to deter me from the crisps.
Should you tell your friends? “I would say keep quiet about it if you’re not drinking,” advises Rob Hobson. “If you choose an alternative that looks like a drink no one will know and they won’t try to encourage you to have an alcoholic drink.”
Dr Natascha Van Zyl says don’t turn down the invite just because you are on a diet. “It’s nice to meet your friends after work, and it’s important to do. Set your intentions in advance. My rule is a drink and then water. I always have a bag of nuts with me so that I don’t overindulge. And if I do eat there I’ll have a protein-base meal, like steak and vegetables.”
Going for a coffee
Meeting for a coffee can be tricky as we may be feeling hungry and food FOMO can kick in if our friend orders a piece of cake or a croissant.
“I’m a big believer in snacking, as when you’re hungry your willpower goes out of the window,” says celebrity nutritionist Gabriella Peacock. “So eat before you go, a good quality protein bar is absolutely fine, or have some nuts and seeds, I always have a Marks & Spencer pouch in my handbag.
“Or have some yoghurt or cottage cheese and crudites or houmous and oat cakes. Some cafes also have healthier alternatives now, a good quality flapjack for example at least has seeds and fruit in it,” she says.
When it comes to your choice of coffee avoid the high-calorie choices such as lattes with added syrup that you can find in places such Starbucks. “Use your common sense, a cappuccino doesn’t have too many calories or get a coffee with skimmed milk, or an interesting herbal tea if you’re avoiding caffeine,” says Rob Hobson.
Celebration at work
Work celebrations are a great opportunity to chat with colleagues, but if you’re trying to be healthy it can be hard to avoid the crisps, cakes and warm white wine.
“Stick to your guns,” says Emma Bardwell. “While it’s important to make exceptions for things that are truly delicious, a warm plastic cup of wine is not worth it! Pour it, hold it, but avoid drinking it if you simply don’t want to have the ‘why aren’t you drinking’ conversation. Eat a snack before you get there so you’re not starving and therefore more likely to succumb to the crisps, peanuts and cake,” she says.
Professor James Stubbs says he’s spotted an increasing number of companies providing fruit and vegetables for snacks. “If you populate your work environment with healthy snacks, then you can eat more healthily without thinking about it.”
Eating with your partner (when he/she is not on a diet)
When I’m out with my husband I’ve got used to ordering a salad or fish while he tucks into something like a veggie burger and chips.
At home, though, we find something healthy to eat together, or which I can adapt. This is a good strategy, says nutritionist Emma Bardwell.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
