Getting confident with food


Once you’ve been eating a very low fat diet for a few weeks, you will hopefully be feeling more confident with it. You might be getting to know the foods you can buy in the shops and had time to adapt some of the recipes you normally make.

Keep going with your food diary to keep you on track, even if it’s just from time to time. You might find the tips on this page helpful too.

Eating out

Eating away from home can pose new challenges, especially if you need to eat out a lot. A little bit of forward planning can help keep meals out the fun and social occasions they should be.

Planning your meal out

  • Seeing the menu before you go allows you to choose low fat options ahead of time.
  • Some restaurants and fast food chains have websites with nutritional calculators which allow you to check out the fat content of the food before you buy. 
  • Most restaurants will be happy for you to call ahead and talk to the chef so you know there will be something suitable for you when you arrive. 
  • If you can’t plan ahead, follow the tips below.

When you arrive at the restaurant 

  • Don’t be afraid to ask how each meal has been prepared and what ingredients have been used.
  • If there is nothing suitable, ask for what you want. Go for vegetables without butter, sauces or dressings, and choose plain salads.
  • Ask for a different side dish if the one with your meal is not suitable.
  • Choose plenty of vegetables with your main course.
  • Go for dishes which are steamed, braised, grilled or baked.
  • Avoid anything fried or sautéed, creamy sauces, pastry and large portions of meat, as these can be high in fat. 

Tip: Japanese food tends to be low in fat.

Japanese food is generally low in fat, so Japanese restaurants are a good bet. Just avoid oily fish such as salmon, even if the portions seem small. Some restaurants also add mayonnaise to their sushi so it’s good to check first.

Take a look at these key words when you're looking at menus

Green lights for your low fat eating plan


Red flags for your low fat eating plan

Cheesy or au gratin
Gravy, jus or sauce

Eating with friends, days out and special occasions

Simply speaking to your friends about what you can and can’t eat and why can make life a lot easier. These ideas might help too.

Give friends a list of foods you can and can’t eat

If you’re eating at a friend’s house, give them a list of what you can eat. This makes it easier for them to plan. The same goes for catered events such as weddings.

Have some low-fat snacks to hand

Take some low-fat snacks with you when you go out – so you don’t have to worry about what you can eat if you get hungry. 

Sometimes it’s simplest to take your own meal

If you have a day out and don’t know where you’ll be eating, it can take the worry away to take a meal with you. Even if you end up not needing it and saving it for later.

You could do the same if you’re going out to a restaurant or friend’s house and have doubts that there will be something for you. Just in case.