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Jump Start Healthy Eating Tips |
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Health Tips
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 By Heidi Dening of Jump Start Outdoor Training
Eating Out
By keeping an eye on the fat in the foods you eat, you are also able to enjoy eating out with family and friends.
Some of Australia’s finest restaurants have dishes on their menus that allow you to enjoy any special occasion without exceeding your daily fat allowance. Here are a few tricks
you can use to help minimise temptation and limit your daily fat intake when you dine out:
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Drink a glass of water before you get to the restaurant, and drink water with your meal.
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Have a piece of fruit before you go.
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Eat slowly.
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Have two starters instead of a starter and a main course.
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Don’t be afraid to ask for what you want: for example, vegetables without butter, sauces or dressings on the side, and descriptions of dishes you’re not familiar with.
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Limit your alcohol intake.
Learn the Label Lingo
Nutritional claims about fat and what they mean.
| What it says |
What it means |
Reduced fat, lower fat,
less fat |
The food must not contain more than 75% of the total
fat content of the same quantity of the regular item. |
| Low fat, low in fat |
Not more than 3 g total fat per 100g of food, or
1.5 g total fat per liquid food. |
| Fat free |
No more than 0.15 g of fat per 100 g of food. |
| % Fat free |
The food must meet the requirements for ‘low fat’
and must carry a statement of the actual fat content
(expressed as a %). |
| % Free |
Cannot be used to refer to any other nutrient
other than fat. |
| Lite or Light |
The characteristic that makes the food light must be
stated on the label.The term may not necessarily apply
to the fat content, but maybe to colour or flavour. |
Courtesy of Australian Fitness Network, this article was reproduced with permission
from Trim for Life, Dr Garry Egger, MPH PhD, Allen & Unwin, 1997.
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