Week 7

Fabulous Restaurant tips

foreign food • Banish the buffet: it’s hard to
control your portion size at an all-
Tips to help you select you-can-eat buffet. It’s a real test
lower-calorie options when of willpower and the food tends to
you fancy something a little be less than healthy. The solution?
more exotic. Avoid them completely!
Italian • Order less: there’s no need to cry
off takeaways when trying to lose
Avoid cheese and cream-based pasta
sauces, such as alfredo or carbonara. weight, but portion control is key.
Try to avoid ordering more food
Thumbs up: thin pizzas with veg
Thai than your need.
toppings, tomato-based sauces,
vegetable-based soups, grilled dishes. • Plain and simple: steer clear of
Thai food is great as it tends to feature
lots of steamed or stir-fried vegetables. creamy sauces and meals with lots
Thumbs down: cheesy and meaty
of cheese.
pizzas, salami, creamy sauces, garlic Thumbs ups: salads, stir-fries, steamed
bread, lasagne. rice, broth soups.
Chinese Thumbs down: coconut milk dishes,
Chinese food can be low-calorie. Just fried rice, peanut sauce, crispy noodles.
avoid sweet sauces and anything fried
Indian
When in Blighty
or deep-fried.
British favourites such as fish and
In spite of its reliance on frying, there
Thumbs up: stir-fries, steamed chips, pub meals and traditional
are plenty of healthier choices.
dumplings, steamed veg, plain boiled
breakfasts can easily blow your
rice, steamed fish or chicken. Thumbs up: tomato-based sauces,
calorie budget. Avoid fried foods,
tandoori dishes, plain or basmati rice.
Thumbs down: anything deep-fried or ploughman’s lunch and pastry-
sweet and sour, prawn toast, spring Thumbs down: bhajis, poppadoms,
based foods such as Cornish
rolls, egg fried rice. creamy curries, pilau rice, naan bread.
pasties and steak and kidney pie.
Thin-cut chips and roast potatoes
10-minute home toning
are also a no-no.
Firm up your bum, abs, legs and
Instead, try lean meat, grilled
arms with this 10-minute home
toning workout - ideal if you’re salmon or white fish. And for side
short on time and need exercise dishes, stick to jacket potatoes,
without too much fuss. steamed vegetables and salad.
nhs.uk/toning

Losing weight - getting started