The pub grub guide
Pies and fries are no longer the only thing on the menu at most pubs, which means you've got a great chance of finding something that will suit your healthy eating plan.
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Pies and fries are no longer the only thing on the menu at most pubs. These days pub kitchens are serving everything from salads to soufflés, which means you've got a great chance of finding something that will suit your healthy eating plan.
Snacks, starters and salads
If you are looking for a snack to share, fresh spring rolls or a plate of dips are generally more nutritious than chips or wedges. Don't go overboard on the dips though. See if you can get chopped up vegetables as well as bread, and go for tzatziki and hummus, rather than oilier dips like pesto.
If you want a light meal, order a vegetable soup rather than a creamy one. Or choose a tuna or grilled chicken salad with the dressing on the side - so you can control the quantity.
Pasta and mains
When it comes to eating larger meals at the pub, look for dishes that are grilled, boiled, poached, steamed or stir-fried. And if you can't tell from the menu how a dish is cooked then don't be afraid to ask.
A steak and salad is usually a good choice. If it comes with chips see if you can swap them for a baked or steamed potato. Or if your willpower is strong enough, ask for the chips on the side. That way you can put them in the middle of the table for your friends to share.
Fish and seafood is usually a great option - if it's not battered or crumbed. That means traditional beer battered fish and chips is on the 'to be avoided' list along with salt and pepper squid. But chargrilled salmon, calamari and prawns are dishes to look for.
If you order a burger, don't get all the extras like mayo and cheese. Ask for lots of beetroot, tomato and lettuce instead. And ask for no butter or margarine on the bun.
Choose pastas in a tomato-based sauces, rather than creamy ones. A risotto can be a good filling choice – if its not cooked with cream and cheese. Check before you order. For both pasta and risotto ask for any parmesan cheese to be served on the side.
Desserts
If choosing a dessert, opt for something that contains lots of fruit such as an apple crumble and if available, choose yoghurt instead of cream to go with it. But if you really fancy a decadent treat, share a dessert with a friend.
Drinks
Chances are you are going to have a drink or two while you are at the pub. Try to keep it to only one or two. Alcoholic drinks are high in kilojoules and too many can be harmful to your weight-loss plan as well as your health.
According to the Australian Alcohol Guidelines: To minimise risks to your health, both in the short and long term, and to gain any longer-term benefits to your health:
- Men should have no more than four standard drinks a day on average, and no more than six standard drinks on any one day*.
- Women should have no more than two standard drinks a day on average and no more than four standard dinks on any one day*.
- Everyone should also have one or two alcohol-free days per week.
*These drinks should be spread over several hours. For example, men should have no more than two standard drinks in the first hour and one per hour after that. Women should have no more than one standard drink per hour.
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