ROPHO — Health, Pleasure & Balance in Your Sixties

One of the greatest pleasures in life, at least for me is eating out.
Not Michelin star, dress code, remortgage the house gastronomy.
I mean a good local restaurant or food pub, fresh produce, friendly service, somewhere comfortable where you can actually taste the food and hear the person sitting opposite you.

We’re lucky here in the UK, despite what people say, there are fantastic eateries everywhere, whether you love traditional British dishes, a cracking curry, or, like me… Italian.
Beautiful pasta. A decent steak. Real coffee. Warm bread you swear you won’t touch… then touch.

But here’s the challenge:

How do we enjoy eating out without expanding our waistbands further?

“Just eat a salad!” someone will shout.
Yes, but Mr. Calorie is often hiding in the dressing, the cheese, the creamy sauce poured politely by a smiling waiter.

So the answer isn’t restriction as is often the case it’s all about balance.

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Preparation (The Healthy Halo Day)

Today I’ve been very good, preparing for tonight like a man entering a marathon:

• Walked an insane number of steps
• Low-fat Greek yoghurt with blueberries for breakfast
• Tuna & cucumber wholemeal sandwich for lunch
• Drank enough water to irrigate a small garden
• Did 45 minutes of resistance training
• Then sat at my laptop for six hours (balance, right?)
• Dog walked. Steps topped up. Feeling righteous.

Healthy body? Check.
Calorie budget? Saved.
Smugness level? High.

Which means…
Perfect evening for Italian.

Did we plan ahead? Of course not.
Last-minute booking, quick taxi (raining, no driving excuse!).
We arrive. Found a table. Menus appear.

Then the first difficult question:

“What would you like to drink?”

This is where intentions and real life wrestle against each other.

We’d planned to be sensible.
Maybe a glass of wine each.

But the waiter says they have a special Merlot, hand-picked by the owner.
You know the one, described in poetic detail.
Black cherries. Velvet finish. Oak barrels. Irresistible.

Sharon looks at me.
I look at Sharon.

“This particular Merlot is sold by the bottle.”

Of course it is, It would be rude not to indulge wouldn’t it!

FitnessPal time.
Bottle of Merlot: approx. 640 calories.
Half for me (I promise). 320.
Today’s calories so far: 897.
Left: 1475.
Wine fits.
So far, so good.

Starter: Yes please.

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So… can you eat healthily in a restaurant?

Absolutely — if you make small choices that balance enjoyment with awareness.

Some realistic tips (realistic meaning “still fun”):

Starters

• Choose tomato-based soups, prawns, bruschetta, cured meats, olives
• Avoid deep-fried everything unless worth it
• Share starters — more variety, fewer calories

Mains

• Grilled or baked over deep-fried
• Swap chips for salad or half-and-half
• Tomato sauces instead of cream
• Add extra greens — volume without guilt
• Portion too big? Take half home for lunch tomorrow

Dessert

• Share one
• Or skip and enjoy another glass of wine
• Or skip nothing and enjoy your life — your choice

Wine

• Alternate with water
• Slow pace, savour it
• Good wine, oh well more wine

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Health without punishment

After the meal:

• Short walk aids digestion & blood sugar
• Water before bed
• No guilt — one meal doesn’t ruin everything
• Consistency beats perfection

Health is built over months, not meals.

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Why this matters to me

Since my pacemaker, I’m conscious of balance —
health, happiness, food, movement, pleasure.

I don’t want to live a life of “No.”
I want a life of “Yes — sensibly.”

Because joy matters.
Connection matters.
Good food with someone you love matters.

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Final thought

You can eat out, enjoy wine, and stay healthy.
It isn’t about restriction. It’s about awareness, habit & balance.

Not diet. Not punishment.
Just living well but with pleasure.