Eating Out While Dieting Tips:

• Meals out tend to be more calories dense than you would expect. If you’re tracking or estimating how many calories you think are in a meal out, it’s better to overestimate then under. Adding 10-20% onto your estimate can help.

• Reducing the number of meals you have out is an easy way to gain more control of your calories and reduce your weekly intake. This doesn’t mean you can have nice meals out, just that it should be less often.

• When you do eat out, it may help to choose cuisines that are on average less calorie dense. Greek, Japanese, Vietnamese etc. are all good choices.

• “Banking” calories by eating a little bit less in the lead up to a meal out can help you still hit your weekly calorie goal.