The Restaurant Menu

1. Never arrive at a restaurant absolutely starving. You will invariably order some instant nibbles that are usually not the low fat variety (eg garlic bread, chips). Eat one or two pieces of fruit before you go out.

2. Ask for a jug of water. Quench a thirst with water before ordering other drinks. Alternate a glass of water in between alcoholic drinks.

3. Don't go the smorgasbord! This type of dining tends to give us some over whelming authority to pile the plate full of every selection possible and go back for seconds! Why?...because we can!

4. Entrée size portions can easily be requested for main course.

5. Order salads without the dressing. Some dressings can change a healthy salad to a fat bowl.

6. Read the menu carefully. Descriptions such as battered, fried, butter sauce, creamed sauce, pan-fried, sautéed make it easy to avoid these dishes. You can always ask the waitress if sauces can be left off or if grilling is and option to fried. Simple changes are often accommodated.

7. Eat slowly. Enjoy the meal knowing you don't have to do the washing up!

8. Water based sorbets and fruits for sweets. If this part of the dining experience is a must then avoid the obvious- creams, chocolates, butter puddings, shortbreads.

9. GET MOVING!: If at the end of the evening you know you have indulged more than you had planned it is important to remember that one night is not going to ruin your efforts of healthy eating. The best thing you can do for yourself the next day is get moving! Go for a walk or do your favourite activity and get back into sensible eating.