With more and more people suffering from either food allergies or food intolerances, restaurants are now becoming more used to catering for special diets.
However, here are some tips to help you get through eating out with ease.
The last thing you want is to feel embarrassed that you cannot find anything on the menu to eat or, even worse, to have to leave the restaurant without eating anything.
Don't be shy about implementing these strategies - it's your health that's at stake.
Restaurants have a responsibility to provide food to suit each customer's needs, and whether your needs are dictated by personal preference or intolerances is irrelevant.
If a restaurant doesn't have something on the menu that suits your needs, then they should be happy to adapt their dishes and menus to prepare something that does.
Some restaurants will be more accommodating than others though.

1. Inform the staff: It's up to you to inform the waiters about your allergies or food intolerances.
   Some restaurants tell their waiters not to ask about allergies, so don't expect them to.
   This is because if they get it wrong, the waiter is liable for your meal.
   
2. Simplify the ingredients list: No matter how restrictive your diet may be, there are almost always options if the restaurant is willing to simplify an item or two on the menu.
   Make sure you look into marinades on meats, as well as dressings, sauces and spices added to the other portions of the meal which often contain allergens.
   
3. Menu codes: many restaurants will already have options like Gluten Free, Wheat free or Dairy free marked on the menu next to the relevant dishes.
   
4. Be specific: When you book the restaurant, ask if they cater for restricted diets.
   Be specific though.
   If you have milk intolerance, then don't just ask for a dairy free meal.
   Explain that you must avoid all products with milk including butter, cream, pastry, biscuits, sauces, yoghurt, custard and so on.
   Be polite and patient as they will be more willing to help you and try to understand your needs.
   
5. Build relationships: When calling to book, try to speak with the chef to ask your questions.
   Many people find it's a good idea to build up a relationship with the chef and return to the same few restaurants over and over again, knowing that the chef can and is willing to prepare a meal for you without there being any hiccups.
   
6. Personal touch: Even better is to stop in at the restaurant in person before you go to make your booking and discuss requirements.
   Make sure you go when they're not likely to be busy so that they can give you the time you need.
   
7. Lists: Make sure you have a mental list of all the foods you must avoid.
   If it's too long, type it up and laminate it and keep it in your handbag.
   You can even let the chef have a look at it if that's easier than listing foods to avoid.
   
8. Go online: Many restaurants publish their menus on their websites.
   You'll be able to see if there are options already available for you and if not, options that'll be OK if you ask the right questions or exclude something on the ingredients list.
   While using words like "organic" and "no-GMO" on their menus doesn't rule out ingredients to be avoided, it does show that the restaurant has an awareness of the food being served, which means the restaurant is likely to be at least a little more aware of what's going into each menu item.
   Also, check for local gluten-free, dairy-free or wheat-free forums, for example, discussing good restaurants that cater to restricted diets.
   Check out reviews too.
   
9. Compliments: Make sure that you give the chef and any staff who helped you a big thank you to show you appreciate their extra effort.
   Perhaps also budget for a big tip.
   This'll ensure that your next visit is just as successful.
   Get a reputation for knowing the chef and staff, complimenting their efforts and tipping and you'll always get what you need from that restaurant.
   
10. Problems: If there's a mistake with your meal, be understanding to ensure your next meal is more successful.
    If you suspect something isn't as discussed, don't be afraid to check - politely.
    
11. Bring your own: Some restaurants won't mind if you bring your own bread or pasta or other ingredients to help accommodate your needs.
    Call in advance and check, of course.
    
12. Avoid National Chains.
    Chains tend to cook food from frozen dishes prepared offsite so that there is consistency.
    Chains want their food to taste the same whether you're in Sydney or London or New York.
    Cross contamination is also a major problem here.
    
13. Cross contamination.
    This is often a problem if the restaurant is not familiar with allergies and food intolerance.
    Specifically order your dish with instructions that the chef must avoid cross-contaminating the food i.
    e.
    don't toss your salad in a bowl that's had some salad with croutons tossed in it if you're avoiding wheat and gluten.
    There are 3 forms of cross contamination:-"food-to-food" - touching or dripping of one food onto another; "food-to-hand" - handling by the kitchen staff, waiter or market vendor; and "food-to-equipment" - in preparing a meal using pots and utensils that have been used for all other foods.
    
14. Back up: If you have no say in which restaurant you're going to - perhaps someone else has booked it - then there's always the salad menu (ensure the dressing is vinegar and oil, not malt vinegar if necessary) and that you say no to additions like croutons, cheese, spices and anything else you must avoid.
    Grilled chicken, fish or steak are also good with some added vegetables (with no added butter, spices or marinades).
    There's also always a plain baked potato! Avoid buffets due to cross contamination.
    Bringing an appropriate snack can sometimes be an emergency back up if it all goes horribly wrong!
15. Medication: If you have a food allergy, make sure you take along your emergency medications, just in case.
    Food intolerance is not life threatening, unlike food allergy, but it can leave you hungry if you go to dine out unprepared!

For more information aboutliving with food intolerance or how to test for it and cure it, read on.
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