Eating out

Whilst traditional Chinese food tends to be quite low in calories (as it is mainly based around boiled rice or noodles with plenty of vegetables and small amounts of meat or fish), the foods served in most Chinese restaurants or takeaways in the UK tend to be calorific. Choose carefully to avoid a high fat, calorie laden meals.

• Most starters are packed with fat and loaded with calories. Try to choose a soup instead.
• Crispy duck is always a favourite, but loaded with calories, so try to keep it as a special treat.
• Always choose boiled rather than special or fried rice.
• Dishes that already come with noodles, such as chow-mein, tend to be healthier choices.
• Avoid deep fried, battered dishes, such as sweet and sour.
• Chop sticks can be your weight loss friend, since they slow down eating and allow your body to register when you are full. So use these even if it means you spend more time trying to get food into your mouth than actually eating.

Spicy meals can be quite a good choice, as a small amount can be satisfying. Careful choices mean that this need not be a blow out meal.

• Skip the starter or order a poppadum and top with raita (cucumber & yoghurt) or tomato sambal (chopped tomato & onion).
• Choose a dry curry without a sauce, e.g. Shashlick, Tandoori or Tikka dish.
• If having a curry in sauce, pick out the meat and eat just a small amount of the sauce, as this is where many of the calories will be found.
• Avoid Masala or Passanda sauces as these are made with coconut and/or cream and really pile on the calories.
• Choose plain rice rather than pilau rice.
• Naan breads (especially when filled) can really add calories. The best accompaniment is plain rice, but if you really want a naan choose a plain one and skip the rice.

Fast foods are not necessarily a bad choice provided you watch the extras.

• Never super size anything - burger, fries or drinks.
• Salads can be misleading as often the dressings are very high in calories.
• A simple burger is not a bad choice; however, if you double the burger and add cheese, that's another story!
• Always opt for diet drinks or water.
• Avoid ordering extras such as fries, onion rings and wedges.

Traditionally the Mediterranean diet is one of the healthiest in the world, so eating in an Italian restaurant usually offers a number of healthier options.

• Beware of garlic bread and bruschetta, as olive oil is often used liberally.
• Traditionally pizzas have a very thin base and are lower in calories than those served in typical well known chains. For the lowest calories, choose a thin base and top wisely - plenty of vegetables and lean meat such as ham, avoiding spicy sausage and pepperoni.
• Pasta is often a great choice; it's filling and can be low in calories depending on the sauce you choose. A tomato based sauce will always be a better choice than a creamy or cheesy version. Don't be afraid to ask for a starter portion of pasta as a main course.
• Most Italian restaurants offer a choice of meat, fish or chicken main courses which will often be the best choices on the menu. Look at these, but avoid those with extra cream or cheese, e.g. chicken stuffed with mozzarella and wrapped in parma ham.
• Desserts are often a calorie disaster. Order a single scoop of ice cream, sorbet or fresh fruit as the healthier choice.