Eating out the GiP way

Eating out is one of the pleasures of life, and it can be part of your new healthier Gi lifestyle. Whether it's a business lunch, dinner with friends or family, or a fast food take-away when you're on the move.

As you sit in the restaurant or queue for the burger, think about the choices and the likely consequences before you order. Concentrate on the new you and what some of the wise choices will be, that are likely to get you nearer to your goal. Perhaps it'll be that sense of increased energy levels, the boost in confidence and self-esteem you are getting, and all the other benefits as you get nearer to that ideal, happy weight.

Eating Italian

Italian food is not pizza and pasta, many menus feature grilled meats, chicken and seafood dishes served with plenty of fresh vegetables, all of which can be healthier choices. Here are a couple of Gi Plan tips:

Most pasta has a low Gi, but the sauces served with it can be laden with fat and calories. Order pasta with a fresh tomato sauce, which tends to be lower in fat than cream-based sauces, and say 'No' to the Parmesan cheese. Ask for your plate to be half filled with a crunchy selection of mixed salad leaves and the other half filled with the pasta of your choice.
Go for a thin-base pizza with masses of low-Gi vegetable toppings. Steer clear of extra cheese and processes pepperoni.

Eating Indian

If you're ordering group dishes, be careful how much you eat. This is a common pitfall in Indian, Chinese and Thai restaurants. Give yourself a full plate at the start of the meal, eat slowly, and stop when you've finished. Indian cuisine can be Gi Plan-friendly. Just avoid the high-fat fried foods and heavy, butter-based sauces:

Opt for chicken, prawn or vegetable dishes, rather than lamb or beef, which tend to be higher in fat. You might see a layer of orange oil on top - scoop your serving from underneath.
Go for tandoori chicken or chicken tikka as they are cooked quickly without added fat. Choose plain boiled rice and cucumber and mint raita, a cooling low-Gi accompaniment.

Eating Chinese

A Chinese menu will feature plenty of vegetables, rice and noodles with lots of low-Gi, low-fat dishes to choose from. Using chopsticks makes you eat more slowly, so you could end up using fewer GiP's!

Choose healthy starters such as satay dishes with chilli dipping sauces and soups. Avoid deep-fried foods like seaweed and spring rolls.
Opt for anything on the menu that is steamed, such as whole steamed fish with ginger, steamed vegetables and steamed rice.

Eating French

French restaurants serve many dishes that are drenched in rich creamy sauces, but there will always be something on the menu that is healthy or can be made healthier:

Ask to have your meat or fish grilled without oil, or just a small amount. Avoid the creamy, butter-rich sauces and ask for some fresh lemon wedges or French mustard instead. If you have been given sauce, hide some under that wilted lettuce leaf before you tuck in.
For starters, tuck into a plate of crudites, and choose lower-fat dressings or healthy dips based on tomato or yoghurt. Vegetable soup can be a healthier lower-Gi option, but avoid the creamy ones. Remember that the pureed soups will be higher in Gi than the more chunky ones. If you're eating bread, select wholegrain or a granary roll.

Eating Mexican

Many of the food choices in Mexican restaurants can be high Gi and are often fried or served with creamy sauces, so choose carefully:

Stick with the grilled seafood and chicken dishes such as fajitas or bean burritos, served with lots of crunchy salad and a fruity tomato or mango salsa.
Mexican tortilla wraps score well on the GiP scale. It all depends on what you put in them. Beans are a great low-Gi choice and are filling, so you'll have less room for afters.

'Breakfast at the greasy spoon'!

Not the easiest place to find healthier low Gi choices, but here we show you how:

Rather than a fry-up, try poached egg, or baked beans on unbuttered granary toast. Order tomatoes grilled or canned, they are low Gi and free of GiPs.

In the sandwich bar

At your local café, pub, sandwich shop, garage or newsagents, sandwiches are readily available and are a quick and easy lunchtime option:

Choose lower Gi breads such as wholegrain breads, sourdough, rye bread or pitta bread.
Choose lower-fat fillings such as lean meat, chicken or fish with piles of crunchy salad.

For more tips and boosters on party and buffet foods and fast foods on the move and more, see our chapter on Eating out the Gi Plan way.

Booster tip

A great tip for helping you choose wisely, ensuring a balanced, slimming yet filling meal, is to imagine your plate split into quarters. Now, fill two quarters with veg (such as crunchy broccoli and carrots), one with low-Gi carbs (such as aromatic sweet potatoes), and one with protein (such as chargrilled meat or fish). Carry the picture in your mind wherever you sit down to a meal.

See your plate perfectly proportioned and remind yourself of all the great results that this will bring you.