As a health and fitness coach for women, it is my job to supply you with the knowledge so you can make the best choices. Also, you will find many healthy eating tips and recipes to support your weight loss journey as busy mums.

Let me just clarify in this blog I am not going to tell you to order something very small or a side salad. Absolutely not. I love eating out with friends and family and trying new restaurants and foods. This should be an enjoyable experience, the last thing I want is for you to feel stressed about the thought of eating out over Christmas. Let’s face it, it is inevitable you will have at least one social outing planned with family and friends. Enjoy yourself! That being said if you have a very busy social and work calendar packed with dinners out, you may want to consider your food choices more carefully.

These tips are not about choosing bland and low-calorie foods, it is more about understanding what foods are going to give you what your body needs, leaving your body feeling nourished. Some days you may feel like ordering something light and fresh and then on other days, you might be craving the biggest chocolate brownie on the menu. Essentially it is about creating balance and eating foods in moderation.

Whilst eating out is an experience we all like to do, it is important to note the effects of consuming too many calories and foods high in saturated fat on our bodies. A study from 2021 published in the journal of the academy of nutrition and dietetics found frequent consumption of meals prepared away from home was associated with a greater risk of all-cause mortality.

Healthy eating tips:

• Rather than ordering a takeaway, why not try recreating your favourite curry for example at home? Fake-away recipes are just as tasty but will contain a higher nutritional value.

• Look at the menu beforehand so you can plan what you are going to order. If it is a special occasion and you are out just once that week for a meal then choose what you fancy. However, if you know you have multiple meals out that week then you may want to choose something higher in protein and lower in fat. Most restaurants now have the calories on all the menus which are super helpful.

• Do not arrive at the restaurant too hungry. Try and eat a high-protein snack an hour before your meal to prevent over-eating. For example, a protein smoothie or a boiled egg are both super easy and quick options.

• Order your meal with vegetables for extra fibre, vitamins and minerals. Vegetables are lower in calories but higher in volume. Fill your plate with plenty of these to leave yourself feeling fuller for longer.

• Ask for the dressing on the side. It is very common for restaurants to overdo it with the dressings on dishes like salads. Don’t be afraid to ask for it on the side, this way you can manage how much you are having.

• Do not be afraid to ask the staff if you can change your order. Most restaurants are very hospitable. For example, if the steak comes with chips ask for boiled potatoes and veggies.

• Drink water or sugar-free drinks. If you are having many meals out over the festive period try to limit the alcohol especially if you are having a rich meal. I like to choose between having 1-2 glasses of wine or a pudding on the menu. I normally go for the pudding (I am not a big drinker, to be honest). Be mindful of what you drink, you would be surprised how many calories are in a glass of mulled wine or festive punch.

• Finally, do not beat yourself up if you are not able to choose something nutritious. Remember everything in moderation. Enjoy yourself and ensure the food around this meal out is highly nutritious.

Different cuisines:

Cafe/bakery. Choose a wholegrain sandwich with a protein as a filler, eggs on sourdough, salads or baked potato with tuna or other lean protein.

Italian: Choose pasta in a tomato-based sauce or lean fish/meat with vegetables.

Indian: Chicken shashlik, meat-free kebabs with boiled rice and salad is always a good choice. Or a tomato-based curry. When serving up your curry pick the meat out of the dish, avoid having too much of the sauce and choose boiled rice. Where possible avoid naan bread.

Chinese: Choose stir fry dishes packed with lean meats and vegetables. Rather than egg fried rice opt for boiled rice. Avoid deep-fried dishes.

Desserts: Sorbets usually contain fewer calories and fat. Choose fruit-based desserts. You can always share your dessert with your friends or family.

Eating out can of course be enjoyable and part of a healthy lifestyle. For more nutrition top tips, weight loss tips and fitness for busy mums check out my other blogs.