Eating out

Eating out is where a lot of good intentions go to die. What works for me is one rule: one safe order per place, memorised.

I don't read the menu. I already know what I'm getting, so there's nothing to negotiate with myself while I'm hungry.

Sauce or dressing always on the side. That's where most of the salt hides. On the side, I decide how much goes on. Usually a lot less than the kitchen would pour.

The best categories:

• Mediterranean. Grilled meat, salads, chickpeas. Watch the feta and the dressing.
• Japanese. Fish, rice, vegetables. Skip the soy sauce.
• Middle Eastern. Shawarma on a salad works. Skip the toum and the white sauce.

Last resort is a real category too. Some nights the only thing open is a drive-through. I'd rather have a plan for that than pretend it never happens.

Chain numbers come from each chain's own published nutrition information, with the date I checked it. Menus and recipes change, so every order gets rechecked before it goes live.