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Australian nutritionist Sarah Di Lorezno shares diet tips to help you stay healthy while eating out

Nutritionist shares a simple guide to help you stay on track while eating out – and the one thing you should always do before heading to a restaurant

  • Nutritionist Sarah Di Lorenzo shared guide to staying healthy while eating out
  • The Australian expert says you should Google menus before booking a table
  • She advises drinking water and eating a small portion of protein before a meal


An Australian nutritionist has shared her guide to eating out without throwing your diet off track, as millions cast off the shackles of lockdown with lavish restaurant dinners.

Sarah Di Lorenzo says there are steps you can take to enjoy freedom without going overboard on calories, starting with Googling the menu before booking a table to be certain there is something suitable for you to eat.

According to the clinical food expert, you should drink two glasses of water just before a meal to sate hunger and never enter a restaurant ravenous as this can lead to overeating.

Ms Di Lorenzo advises snacking on a small portion of protein such as a hard boiled egg or a handful of nuts about 30 minutes before a meal to ‘take the sting out of the hunger’.

Australian clinical nutritionist Sarah Di Lorenzo (pictured) has shared her guide to eating out without throwing your diet off track

The food expert says you should drink two glasses of water just before a meal to avoid overeating

She advises those on a calorie-controlled diet plan to order a side salad with extra protein instead of a decadent main

The food expert says you should drink two glasses of water just before a meal to avoid overeating, and keep your calorie intake in check by ordering a side salad with added protein

A nutritionist’s guide to healthy eating out

1. Google the menu first.

2. Never enter a restaurant ravenous.

3. Drink two glasses of water just before your meal.

4. Practice mindfulness.

5. Add protein to side salads.

6. Don’t hold back – disclose dietary requirements.

7. Decipher the ingredients.

8. Bring healthy options to dinner parties.

9. Prioritise balance.

10. Put food second.

Source: Sarah Di Lorenzo

For those on a strict calorie-controlled diet plan, the healthy eating guru suggests ordering a side salad with a serving of lean protein like chicken or ordering two small entrees to pick at instead of a more decadent main.

She says you should be clear about any dietary requirements and try to choose restaurants that use simple, wholefood ingredients.

‘This way you know generally what you are eating. Cuisines with heavy creams and sauces generally mean loads of unwanted calories,’ she told 7News.

It comes weeks after the popular TV food expert shared her guide to low calorie drinks to help Australians shift quarantine kilos without sitting in.

Ms Di Lorenzo says you could order a gin or vodka mixed with soda water, which both contain just 83 calories per glass. 

According to her calculations, wine lovers can save half their usual intake by switching to champagne. A glass of red or white contains an average of 160 calories while a flute of bubbles has just 77 calories.

Other slimline choices include a 60-calorie shot of tequila, which Ms Di Lorenzo calls a ‘dieter’s best friend’.

The expert says the real danger lies in alcohol laced with sugary additives such as spirits mixed with soft drinks and the worst offender of all: cocktails. 

Those looking to shift lockdown weight without sitting in should order a gin or vodka mixed with soda water, which both contain just 83 calories per glass

Those looking to shift lockdown weight without sitting in should order a gin or vodka mixed with soda water, which both contain just 83 calories per glass

But there’s one fruity exception: an Aperol Spritz, which contains just 125 calories per glass and is a ‘better choice than wine’, according to Ms Di Lorenzo. 

‘Alcohol is a way of life for many and it’s important to be realistic,’ she told 7News. 

‘Match each alcoholic drink with a glass of water…being hydrated will also help minimise the craving for hangover food the next day.’

To keep your weight and overall health in check, Ms Di Lorenzo says you should abstain from alcohol four to five nights a week.

Staying sober the majority of the time allows your liver to rest and prevents fluid retention which is linked to regular drinking.

Read more at DailyMail.co.uk