WORDS: DEBRA WATERS. *NUTRITIONWITHNINA.COM. IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP
Dining out on a diet is easier than you think with these savvy options
Who doesn’t like going out for a meal? You’re served a tasty dish knowing that you don’t have to cook or clear away the plates at the end. However, if you’re trying to shed a few pounds, restaurant menus can be tricky to navigate, especially if you’re easily swayed when out with friends and family. But knowing what to choose in advance can take away a lot of the stress. Here’s some lower-calorie picks from a selection of our best-loved eateries.
PIZZA EXPRESS
Top pick: Leggera Pollo ad Astra (667 cals)
The Leggera pizzas at Pizza Express have a salad-filled hole in the middle and at least a third-fewer calories than the Romana pizzas – making them ideal for weight-watchers. If you don’t eat meat or dairy, the Leggera Vegan Giardiniera is just 585 cals. To begin, skip the Dough Balls (450 cals) for antioxidant-rich Green Olives (137 cals). ‘Starting with olives will effortlessly increase your vegetable intake,’ says Nina.
PASS ON THE SAUCE
Condiments add calories and sugar. Choose ketchup or mustard over mayo or sweet chilli sauce, advises Nina.
NANDO’S
Top pick: Chicken Butterfly, Broccoli & Corn on the Cob (553 cals)
A family favourite, Nando’s is perfect for mixing and matching dishes. ‘Chicken is a lean meat and even eating the skin on grilled chicken isn’t a deal breaker, but opt for grilled and double down with extra veg,’ says nutritional therapist Nina Sabat. If you’re craving carbs, go for Spicy Rice (123 cals) over chips or garlic bread, and choose ¼ Chicken (leg, 245 cals) or 3 Chicken Wings (236 cals) instead of a more calorific burger, pitta or wrap.
GOURMET BURGER KITCHEN
Top pick: Korean BBQ Chicken Burger (698 cals)
With a GBK-seasoned chicken breast, kimchi coleslaw, Korean BBQ sauce, sesame seeds and coriander – this burger is filling, plus it’s got veg in the coleslaw. Alternatively, go plant-based with the Beyond & Cheese Burger (668 cals). Not a big bread fan? The No-Bun Classic Chicken Burger with mayo, relish and salad is 622 cals. Fancy extras? Jalapeños and pickles are the most diet-friendly.
HARVESTER
Top pick: Simply Chicken (611 cals)
A chicken breast with a baked potato, peas, ratatouille and Harvester’s speciality chicken gravy contributes to your fibre intake and two of your 5-a-day, says Sarah
