Dieting and dining out at Christmas

As the festive season approaches more of us will eat out to escape the pressures of the kitchen. Christmas is often the most dificult time for those of us trying to follow a dieting regime, what with the pressure to over eat, drink, and be merry.

Restaurant food tends to be higher in added sugars, and slightly higher in fat content, suggesting that we are eating nutritionally poorer meals more regularly.

So, how do you stick to your diet when eating out as Christmas approaches? Here are 12 top New You tips to help you fill up - without pigging out:

1. Make sure you eat small meals during the day so you're not ravenous when you reach the restaurant. To take the edge off your hunger, before going out have a light snack like an apple, vegetable soup, banana or low calorie yoghurt.

2. To help avoid temptation, find out what's on the menu and decide in advance what you'll eat. And don't be swayed by other people's choices.

3. Before the meal, skip the nibbles, bread and rolls - or at least skip the butter.

4. Select foods prepared with healthier cooking techniques, such as steamed, grilled, broiled, baked, poached or stir-fried rather than crispy, au gratin, pan-fried, battered or fried.

5. Share a starter or opt for vegetable, fruit or fish appetizers. Choose a clear soup - avoid the thick and creamy options - and skip fried and breaded appetizers.

6. Choose dry and tomato-based sauces like tomato and basil instead of cream-based sauces such as carbonara, and rogan josh instead of creamy curries like kormas. Pick dishes flavoured with fresh herbs rather than fats such as oil and butter.

7. Order gravy, sauces, condiments and dressings on the side so you can control the amount you eat or avoid them completely.

8. Avoid buffets - studies show that we tend to eat more when we're given more choices - and large-portion dishes. Have an appetiser and a side dish for an entrée instead of a main meal or split a main dish with a friend.

9. Order extra salads and vegetables. Look for steamed or raw dishes, which have the highest nutritional value and are lowest in calories. Avoid vegetables and salads like a Caesar that are slathered in cheese or cream sauce.

10. Wait until you've eaten your main course, or pause between courses, before ordering dessert - you never know, you might already be full! If you opt for dessert, choose fresh berries, sorbet or fruit salad.

11. It is particularly important to remember during the festive season that alcoholic drinks are high in calories. Quench your thirst with water or a diet soda, and then during the meal, stick to wine - or better still, a spritzer - instead of high-calorie drinks like margaritas.

12. You don't have to clean your plate. Try to leave some food behind or take it home in a 'doggy bag'. Chew your food slowly and put your knife and fork down between bites to allow your body time to digest.

Finally, if you eat and drink more than you had planned, don't beat yourself up. You can get back on track the next day or, if you are finding dieting at Christmas incredibly dificult, the perfect opportunity to make a new year's weight loss resolution is just around the corner.

Want to lose weight?

Then watch the NewYou video Fad diets - what works and what doesn't.