How to eat out and still stay on track

Eating out is one of life's pleasures, and it shouldn't feel like a test. Restaurant meals do tend to be bigger and richer than what you'd cook at home, but a few simple strategies let you enjoy them without feeling like you've thrown your week off course.

Before you go

• Look at the menu online and decide what you'll order before you're hungry
• Don't skip meals earlier in the day. Arriving starving makes the bread basket very hard to resist
• Plan lighter meals around it, without trying to 'save up' all your calories

When you order

• Look for grilled, baked, roasted or steamed dishes over fried or creamy ones
• Build around a protein and vegetables
• Ask for sauces and dressings on the side
• Swap chips for a side salad or vegetables, or share a portion
• Order a starter-sized portion or share a main if portions are large

While you eat

Eat slowly and enjoy the conversation. Stop when you're comfortably full; you don't have to finish the plate. Restaurants are usually happy to box up leftovers, which makes a great lunch the next day.

Takeout at home

The same ideas apply. Choose dishes with plenty of vegetables, add a side salad or steamed greens from your fridge, and serve onto plates instead of eating from the containers. Many takeout portions comfortably feed two.

Then move on

One rich meal doesn't undo weeks of good habits. There's no need to compensate by skipping meals the next day. Just go back to your usual plan. Logging the meal with a quick photo in Mealful keeps your week accurate, and seeing it in context makes it clear that one dinner out is just one dinner.