healthy eating out

It's all too easy to have more saturated fat, salt and sugar than you realise when you're not cooking your own meal.

Restaurants and cafes
Simple steps can help you to make sure that you make healthier choices when eating out.

Food swaps

These swaps can make your restaurant or cafe meal healthier. Swap:

1- pies, bacon and sausages for chicken without the skin, or lean meats such as ham, fish (not fried) or pulses

2- pastries, muffins and croissants for scones, bagels and currant buns

3- sauces based on cream and cheese for tomato and vegetable sauces 

4- fried rice such as pilau rice and egg fried rice for rice that is steamed or boiled

5- chips or creamy mashed potatoes for potatoes that are baked or boiled
6- cakes, chocolate or creamy puddings, biscuits, sweets and ice cream for fruit salads, sorbets and low-fat      yoghurts
7- vegetables and salads served with butter, oily dressings or mayonnaise for vegetables served plain
8- ask for salad dressing on the side so you can add only as much as you need.