Eating out at restaurants is something that a lot of people come to fear when they’re trying to lose weight. How can you control your calories when they serve up such large servings, with hidden oil and fat everywhere? It’s true, you do need to be cautious when eating out- restaurants notoriously enlarge portion sizes, and use a lot more oil and fatty ingredients than you would if you were cooking at home, but that doesn’t mean you can’t enjoy the occasional dinner out. It just means you should be aware of the hidden fat traps, and make smart choices that fit in with your diet.

Here are some strategies you can use to enjoy your night out without blowing your diet plan… 

Plan ahead. Most restaurants have their menu on their websites- or will be happy to send you a copy if you ask them. If you know where you’re going, look through the menu carefully first and decide what the healthiest options will be. Having your mind made up before you go will make it easier to resist temptation.

Eat well during the day. Don’t starve yourself in preparation- you’ll just be more likely to eat more and snack on bread once you get there. Have light, healthy meals throughout the day. It’s also a good idea to have a high-fibre snack (like an apple, or some carrot sticks with hummus) before you go to curb your hunger.

Keep it small. Order an entrée-sized meal as your main course- this will be closer to the portion size you should be eating.

Start with salad. Filling up on vegetables before your meal has been shown to help you eat less. Same goes for soup- so order a healthy entrée and save on calories later.

Try sides with sides. Sometimes the appetizers or sides menu has some of the best items- try ordering a few to make up your main meal and you’ll get some great variety, while making it easier to stick to small portions.

Choose: bread OR dessert. If you know you’ll want dessert, avoid the bread basket before the meal, and vice versa- or order a dessert that you can share with one or two other people.

Skip the chips. If your meal comes with chips on the side, ask for steamed vegetables or a salad instead.

Drink water. Drinking plenty of water with your meal will help you to feel full more quickly. It will also stop you from drinking more alcohol than you’d planned- if you’ve always got a full water glass, you’ll be less tempted to have wine. 

Skip the cocktails. You might decide to indulge in a drink or two for a special night out. And that’s okay- but make smart choices about what you drink. A standard cocktail has anywhere from 200 to 500 calories, while you can get a glass of wine for less than 150.

Watch the dressing. If you’re eating salad, ask for the dressing on the side and use sparingly.

Go vegetarian. Vegetarian options are often lower in calories and saturated fat, so give those a try. Or, opt for an Asian-style dish with fish, rice and vegetables.

Be aware of buzzwords. Look out for words on the menu like battered, cream sauce, Alfredo, gravy, au gratin, oil, breaded, smothered etc. These are usually hints that the food will be high-fat.

Go grilled. Choose grilled, baked or boiled food rather than fried where possible.

Enjoy the conversation. Remember that it takes your body 20 minutes to tell you that you’re full, so concentrate on socialising with your dining companions- if you spend more time talking, you’ll naturally spend less time eating, making it easier to eat slowly.