You may watch what you eat at home, but it's harder to keep track of calories and fat content when you're eating out.

Stay-slim tips
Drink plenty of water before you head out. It will fill you up, so you eat less.

Avoid the bread basket. Each slice contains around 75 calories.

Replace rice/noodles with another vegetable dish.

Don't feel you have to eat everything. Eat only until you are comfortably full rather than bursting.

Think the worst. That is, remember that restaurateurs are in the business of making food tasty, rather than tending to the health needs and waistlines of their customers. This means adding more oil and cream than you would normally.

If you are watching your weight, plan ahead for a big night out by eating light, healthy meals and snacks during the day.

Choose meals that have been grilled, steamed, baked, boiled, stir-fried or poached rather than fried.

Avoid battered and deep-fried food (such as sweet and sour pork and samosas).

Choose lean meats and fish, rather than pies, bacons and sausages
Sauces based on tomatoes and vegetables are less fatty than those based on cream and cheese.

Go for a healthy dessert, such as sorbet or fresh fruit.

Italian
Mediterranean diets are generally regarded to be healthy, based as they are on olive oil and pasta. However, it's what you put on the pasta that matters. Choose pizza with lower-fat toppings such as vegetables, ham, fish and prawns and try not to add extra Parmesan or oil!
Good choice: vegetable lasagne, tricolore salad, bruschetta, pasta pomodoro.
Bad choice: spaghetti carbonara, garlic bread, four-cheese pizza.

Indian
Curries are well known to be packed with calories. This is because they tend to come with rich, creamy sauces and be served with pappadums and breads.
Good choice: tandoori or Madras with chicken, prawns or vegetables, chicken tikka, biryani.
Bad choice: korma, passanda, massala.

Chinese
Like curries, Chinese meals can pack a calorific punch, as many dishes contain battered food, and plenty of oil.
Good choice: steamed fish, chicken chop suey, Szechuan prawns.
Bad choice: prawn crackers, dim sum, spring rolls.

Thai
Thai food is challenging for weight watchers, with many dishes including coconut-based sauces and fried food.
Good choice: chicken satay (but go easy on the peanut sauce), vegetable or fish-based soups and noodles, gang pa or jungle curry.
Bad choice: green and red curries (which contain coconut milk, high in saturated fat), tempura, panang, mussumun curries.