OBSTACLE 4: BUSY SOCIAL LIFE = EATING AND DRINKING TOO MUCH

It goes without saying that most of us want to get out every now and again and relax and let our hair down.

But, what do we do if our lifestyle dictates more meals and parties than the average??

How do you curb your appetite in a restaurant and make better choices and how can you limit those alcohol calories that get the better of most of us from time to time?

It's ok if you have just the occasional meal out and the odd indulgence will not negate good nutrition in the rest of your diet, but if eating out is part of your regular routine, it's necessary to think about how you can minimise the potential damage.

Arriving at a party or function on an empty stomach is likely to lead you into disaster and once you drink you tend to lose your inhibitions and eat more too. If you are exercisng the next day you will also have to think about the dehydrating effects of alcohol and that you take on enough water (generally take one glass of water for every alcoholic drink). If you want to get out and party and socialise while staying as healthy as possible it takes some planning to manage your food and alcohol intake.

You will hear it time and again, but regular meals are the key to managing your eating behaviour at subsequent meals whether at a party in a restaurant or at home. If you have gone without a meal for hours, your blood sugars will be low and this will cause a craving for high calorie sugary foods. Even if you are trying to control these cravings, you will have no chance after your first alcoholic drink. From then on it will be either too much alcohol or too much food resulting in a high calorific load either way only one will result in a sore head.

If you are attending a party, try and ensure that you eat just before going, sticking to one of your regular small meals. That way, hunger will not lead you to drink too much, and selecting healthy snacks as the party goes on becomes easier. Unsalted nuts, bread sticks and lean meat skewers or chicken satay are all reasonable options, but it is important to remember portion control also.

Eat protein equivalent to the size of your fist and carbohydrate of the same quantity. If you are still peckish, check it is not just thirst by having a glass of water.

Carrying low fat protein bars and fruit where you can will help if you are struggling with food selection or if you are only out and about for a couple of hours you can go home to your next meal.