Eating out on a diet: restaurants, holidays and staying on track

One meal out won't ruin your progress. Three a week, all ordered on impulse, might. The goal is to keep enjoying meals with friends and family while staying roughly on target.

How to order

• Pick a main built around protein: grilled fish, steak, chicken, prawns or tofu.
• Choose grilled, roasted or steamed over fried or creamy.
• Ask for sauces and dressings on the side.
• Swap chips for salad or vegetables, or share a side.
• Choose one extra: a starter, dessert or a drink.

Estimating restaurant meals

Restaurants use more oil, butter and salt than you would at home. Find the closest recipe or food in your tracker and add about a third. It doesn't need to be exact. A reasonable estimate keeps your weekly average honest.

Fast food and takeaways

Most chains publish nutrition information. Burrito bowls, grilled chicken wraps, poke bowls and sushi with sashimi are good high-protein choices. Watch out for drinks, extra cheese and creamy sauces.

The holidays

Between Christmas parties, family dinners and New Year, December is the hardest month to diet. For most people, maintaining weight through it is a real success. Keep training, keep breakfasts and lunches normal, walk after big meals, and enjoy the special occasions without guilt.

• Keep two meals a day 'normal' and high-protein.
• Stay active: a walk after the big meal helps digestion and adds steps.
• Pick your treats. You don't have to eat everything on the table.
• Get back to your plan the next day, not the next Monday.