Desserts

When eating out, its common to feel pressured into having a dessert because others are. Don’t be afraid to take control and stick to what you want to eat.

• Fruit is a good option for dessert and another chance to get one of your 5 a day
• Consider having a hot drink instead of dessert
• A coffee or hot chocolate with low fat milk are likely to be lower in fat and sugar than a cake or a tart
• If you do choose to have dessert, you can ask for a smaller portion or offer to share

You don't need to eat something to keep others happy.

Drinks

These are often overlooked when it comes to eating healthy, but they can be full of sugar. This includes some fizzy drinks, fancy coffees with syrup and cream, and milkshakes.

• A low sugar or sugar-free drink is a healthier choice
• If you have fruit juice, which is high in sugar, try choosing a 150ml serving size or as close to this as possible
• Lower fat milk options (semi-skimmed, 1% milk) are a good choice for hot drinks, and remember extras such as syrups can be high in sugar
• If you are drinking alcohol, order smaller measures of wine which is high in energy, or mix spirits with diet instead of sugary soft drinks
• Drinking water along with a meal will help with digestion and keep you hydrated
• You could order a smaller version of a more sugary drink if you really want one

Alcohol

To minimise the health risks associated with drinking alcohol, the guidance is to have no more than 14 units per week.

One unit is the same as one small single measure of spirits. A 175ml glass of wine or a pint of standard strength lager or cider contains 2 units.

• Swap alcoholic drinks for low or non alcoholic ones
• Swap sugary alcoholic drinks such as liqueurs, alcopops and flavoured ciders or mixers for lower-sugar alternatives.