Dante Carrillo
Going to the pub with friends can be a fun social activity, but it can also be challenging if you're trying to stick to a diet or maintain a healthy lifestyle. Pubs are often associated with indulgent food and drinks, but that doesn't mean your diet has to go out the window. With some careful planning and strategic choices, you can still enjoy your time at the pub while staying on track with your health and fitness goals. So, will the pub ruin your diet? Not if you follow these tips and tricks to make healthier choices!
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What You'll Learn
Healthy pub food options
While it's true that pub food can be unhealthy, there are ways to make healthier choices. It's all about making strategic menu choices that keep us feeling fuller for longer, while also suitably appeasing our tastebuds.
Firstly, it's a good idea to avoid fried and greasy foods, such as chips, chicken, and peanuts. Instead, opt for baked or grilled foods, such as grilled chicken or fish, which are leaner proteins. If you're ordering a burger, go for a plain hamburger or a turkey burger, as these have less fat than cheeseburgers. Chilli is another good option, as it's usually not fried, and a vegetarian chilli is a low-fat choice. If you're after red meat, steak is a good option, as it's an unbeatable muscle-builder. Scientists have found that replacing 8% of the carbs in your diet with red meat can lower blood pressure.
If you're after a potato-based side, swap fries for a jacket potato, and ask for butter or olive oil on the side so you can control the amount. It's also a good idea to add a vegetable option or a
When it comes to drinks, it's worth remembering that alcohol is high in calories, and cocktails can be especially high in calories and sugar due to the syrup and sweeteners. Wine can be a good choice due to its associated health benefits, and juice is a healthier option than mocktails. Drinking water in between alcoholic drinks is also a good way to stay hydrated.
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Alcoholic drinks to avoid
Alcoholic drinks are known to contain empty calories, which can lead to weight gain. Alcohol inhibits the absorption of nutrients in the small intestine, which can cause deficiencies and a water weight increase. It is also common for people to lose track of their health and weight goals once they start drinking alcohol.
If you are trying to lose weight, it is best to avoid high-calorie and sugary alcoholic drinks. Cocktails, for example, often contain more calories than alcohol alone due to the syrup or sweeteners used. Similarly, beer is high in calories, so it is best to opt for a light beer if you are looking for a beer with fewer calories. If you are drinking gin, avoid a gin and tonic, as the tonic water is high in sugar; instead, opt for a gin and slimline tonic or a gin and diet soda.
Wine is a good choice if you are looking for a drink with associated health benefits. However, it is important to remember that the calorie content of drinks can differ depending on the brand, so it is always good to check. If you are looking for a low-calorie option, vodka is a good choice, with about 97 calories per 1.5-ounce shot. Similarly, whiskey and Scotch are good low-calorie options, and you can add water to open up the flavours.
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Healthy eating strategies
Eating and drinking at the pub can be a challenge for those on a diet or trying to maintain a healthy lifestyle. However, with some smart choices and strategies, it is possible to make healthier decisions without compromising on taste or enjoyment. Here are some healthy eating and drinking strategies to consider when visiting the pub:
Eating Strategies:
- Read the menu carefully: Before ordering, take the time to read the menu thoroughly and look for healthier options. Opt for grilled, baked, or steamed dishes instead of fried or greasy choices. Go for lean proteins like grilled chicken or fish, which can keep you fuller for longer.
- Choose wisely: Select dishes with a variety of nutrients. Red meat, for example, is packed with protein, iron, and amino acids. Seafood is also a great option, as prawns are high in calcium, potassium, phosphorus, and vitamins A and E. If you're craving carbs, swap out fries for a smaller portion of mash or a jacket potato, and always add a side salad or extra vegetables.
- Be mindful of portions: You don't have to finish a large portion. Listen to your body and stop eating when you're satisfied. If you're still hungry, opt for healthier snacks like fruits, nuts, or salads.
- Share and socialise: Consider sharing dishes with your companions. This not only allows you to sample a variety of dishes but also helps with portion control.
- Vegetarian options: Opting for vegetarian meals can be a great way to increase your nutrient intake. Vegetarian lasagne, for example, often includes vitamin B1-loaded eggplant, beta-carotene-boosting carrots, and magnesium-rich spinach.
- Salads and sides: When choosing sides, go for healthier options like couscous, which is packed with minerals. Salads without dressing can also be a great way to add some extra nutrients to your meal.
Drinking Strategies:
- Start with non-alcoholic drinks: Begin your night out with non-alcoholic beverages to quench your thirst and reduce your overall alcohol intake. Options like water with ice and lemon, diet soft drinks, or lime and soda can be refreshing alternatives.
- Choose low-calorie drinks: Opt for drinks with fewer calories, such as a glass of champagne or a classic cocktail like a Gin and Tonic or Vodka Soda. Avoid cocktails with a lot of added sugar, syrup, or sweeteners, as these can increase the calorie count.
- Drink in moderation: Limit your alcohol intake and practice moderation. The Australian Guidelines recommend that healthy adults should not exceed 14 units of alcohol per week, spread over at least three days.
- Stay hydrated: Drinking water in between alcoholic beverages is essential for maintaining hydration. It can also help slow down your drinking pace and reduce your overall alcohol consumption.
- Designated driver: Volunteering to be the designated driver is a great way to ensure you stay away from alcoholic drinks. Your companions will appreciate the responsibility you've taken on, and you'll be able to stick to non-alcoholic options without peer pressure.
- Exercise and supplements: Exercising before going to the pub can help enhance your metabolic activity, allowing your body to break down alcohol faster. Consuming vitamin B1 supplements regularly can also help reduce alcohol cravings and abusive drinking patterns.
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Pub food to avoid
Eating out at a pub while on a diet can be challenging, but it's not impossible. Here are some tips on what to avoid when ordering pub food to stay on track with your dietary goals:
Fried and Greasy Foods
One of the golden rules when it comes to eating healthy at a pub is to avoid fried and greasy foods. These include dishes like chips, French fries, fried chicken, and chicken wings. These foods are typically high in trans fats and calories, and they can leave you feeling heavy and unsatisfied. Instead, opt for grilled, baked, or steamed alternatives.
Soups and Sauces
Soups can be deceivingly unhealthy. While they may seem like a lighter option, pub soups often come from tins and are loaded with added salt, sugar, and cream. Similarly, be cautious of dishes with rich sauces or those that are described as "deep-fried," "fried," or "sautéed," as these cooking methods also add significant amounts of oil and calories.
High-Calorie Drinks and Desserts
Alcoholic beverages are calorie-dense and high in sugar. If you're watching your weight, it's best to drink in moderation or opt for low-calorie alternatives like vodka with soda and lime. As for desserts, it's challenging to find healthy options at pubs. If you must indulge, choose ice cream over cakes, crumbles, or pastries, and consider adding fruit for an antioxidant boost.
Carb-Heavy Sides
Sides like potato dishes (such as mashed potatoes, French fries, or boxty in an Irish pub) can be carb-heavy and calorie-dense. If you're craving potatoes, opt for a jacket potato or baked potato wedges, which are healthier alternatives to deep-fried options.
Processed and Sugary Foods
Processed meats, such as bacon, sausages, and ham, tend to be high in calories and low in nutrients. Instead, opt for lean protein sources like grilled chicken or fish. Also, be mindful of sugary foods and drinks, including cocktails, as they can contribute to weight gain and increase your desire to eat more.
Remember, when eating at a pub while on a diet, it's all about making strategic choices. Don't be afraid to ask how the food is prepared, and whenever possible, opt for grilled, baked, or steamed options with a side of vegetables or salad to stay on track with your dietary goals.
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Healthy pub food swaps
A night out at the pub with friends doesn't have to mean falling off the diet wagon. While it's true that pub food is often greasy and fried, there are usually healthier options available—you just have to find them.
- Avoid fried and greasy foods – Stay away from foods like chips, fried chicken, and chicken wings. These are usually deep-fried and high in trans fats.
- Choose grilled or baked options – Go for grilled or baked dishes, such as grilled chicken or fish. These cooking methods are generally healthier and can help you avoid the excessive oil that comes with frying.
- Opt for a jacket potato – If you're craving carbs, choose a jacket potato instead of chips. It's baked rather than fried, and you can control the amount of butter or olive oil you add.
- Go for a salad – Order a side salad or ask for extra salad with your meal to fill up on vegetables and increase your nutrient intake.
- Choose lean proteins – Lean proteins like chicken or fish tend to be healthier options. For example, a BLT sandwich is a better choice than a shepherd's pie, as it usually has fewer calories and less hidden butter or cream.
- Watch your portions – Stick to your normal portions to avoid overeating. You can also ask for a smaller serving of mashed potatoes instead of fries to reduce your calorie intake.
- Vegetarian options – Consider vegetarian dishes, as they often include vegetables that provide various vitamins and minerals. For example, a vegetarian lasagne can be a nutritious option, thanks to ingredients like eggplant, carrot, and spinach.
- Choose seafood – Seafood is a great source of nutrients. Prawns, for example, are high in calcium, potassium, phosphorus, and vitamins A and E.
- Pasta choices – If you're craving pasta, opt for spaghettini or 'angel hair' as these have fewer calories in a small portion.
- Drink wisely – Alcoholic drinks can be high in calories. Opt for water or wine, which has associated health benefits. Avoid cocktails, as they often have more calories due to the syrup or sweeteners.
Remember, small changes like these can make a big difference in supporting your health goals.
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Frequently asked questions
Yes, it is possible to eat healthily at a pub. While pub menus can be filled with high-calorie, deep-fried, and greasy food options, there are usually some healthier alternatives available. It's all about making strategic choices and being mindful of portion sizes.
Go for grilled or baked options instead of fried or deep-fried foods. Choose lean proteins like grilled chicken or fish, and accompany them with a side salad or vegetables. Opt for dishes with high-protein and nutrient-rich ingredients, such as red meat, seafood, or vegetarian options like eggplant, carrot, and spinach.
Alcoholic beverages are high in calories, so it's best to limit your intake. Wine, in moderation, can be a healthier choice due to its associated health benefits. Drinking water or sparkling mineral water with fresh lime between alcoholic drinks can help you stay hydrated and reduce your overall calorie consumption.
Check the menu in advance and decide on a healthy option that aligns with your dietary goals. Avoid high-calorie starters and desserts, and be mindful of sauces and dressings, as they can add hidden calories. Consider opting for an entrée-sized portion or sharing a meal with a friend to control portion sizes.
Unfortunately, pub desserts are typically high in calories and sugar. However, if you're craving something sweet, opt for ice cream instead of cakes, crumbles, or pastries. Alternatively, you can skip dessert altogether and suggest hitting the dance floor to burn off some calories and have some fun!
