What would the nutritionist order?

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Some people think eating out is a big no-no when trying to lose weight – but this really doesn't have to be the case. It's perfectly fine to go out and enjoy a meal – it's just about making the right choices.

We have the calorie counts for over 200 eating out places in the database, to give you the knowledge you need to stay on track. If you're in the mood for a bit of indulgence, simply have what you fancy and just ensure you make room for it in your calorie target. You've got the information to hand in our Eating Out section to enable you to plan ahead for the dish you want. Alternatively, if you're aiming to keep the calories down, you can scan our Eating Out section or the menu for one of the lower-calorie options. To find the Eating Out section in the app, tap on the blue menu button in the top right of the Diary page > 'Eating Out'.

To give you a steer on how I would go about making a healthier choice, I've looked at restaurant examples for several different cuisines we have listed in the database and picked my top choice. There's no perfect dish, and I haven't simply chosen a low calorie salad at every place! I'm aiming to highlight which dishes I would choose and why, and how you can keep the calories down and nutrients up, while enjoying a super tasty meal you haven't had to cook.

Bar-restaurant

Nourish bowl with the addition of a salmon fillet – 907 kcals

The nourish bowl includes quinoa and buckwheat, both great high-fibre grains. There's also the addition of spinach, rocket, tomatoes, broccoli and pomegranate for your 5-a-day. Topped off with a low-cal orange dressing. The greens provide a good source of iron and vitamin C, with the pomegranate and orange dressing boosting the vitamin C levels further – which can help improve iron absorption. The salad alone wouldn't necessarily hit the spot for long, so I'd add in a salmon fillet for extra protein and good fats from the oily fish. Together these choices make a super nutritious and tasty meal option.

Italian

Gamberoni – 837 kcals

Pasta with king prawns, plum tomatoes, chili, garlic, white wine, and a tomato and red pepper bisque is a top choice for me! This seafood pasta features prawns, a protein source low in calories and saturated fat. The addition of tomatoes boosts lycopene, a powerful antioxidant, and contributes to plant diversity as well as my five-a-day. Overall, this dish is a fantastic starchy meal that will energise you, providing protein and essential vitamins and minerals needed for good health.

Mexican

Roasted seabass – 506 kcals

I'm a big fan of sea bass, so it's a bonus that this dish is not only delicious but also a great nutritional choice! The sea bass is roasted instead of pan-fried, which helps reduce the overall fat content. It's served with seasoned potatoes, providing a satisfying, high-bulk, and lower-calorie carb. Alongside, a roasted vegetable skewer adds a generous dose of plant goodness. The chilli and tomato-based sauce is a perfect addition, delivering that essential flavour without the extra fat and calories.

French Brasserie

Baked ratatouille – 737 kcals

This tasty French vegetable dish is a true winner! The goat's cheese not only adds a tangy richness but also delivers a healthy dose of calcium, which supports bone health and helps protect against osteoporosis. Additionally, it, along with the haricot beans, provides protein. The beans are a fantastic source of both fibre and protein, which help you feel full and satisfied, making them an excellent addition to any meal. The colourful array of vegetables in the ratatouille contributes to my five-a-day, and the sourdough bread pairs perfectly while also benefiting gut health.

Burgers

Little hamburger (433 kcals) and half a portion of Little cajun fries (337 kcals) – 804 kcals

If I'm going to go to a burger place, I'm going to want to get a burger! This is where portion control comes in. A full two-patty burger is too much for me anyway, so I'd opt for the smaller one patty option. I'd then split a small fries with my friend, as a little handful will be plenty alongside a burger. This way I get to enjoy a burger and fries, without overeating and feeling totally stuffed afterwards!

Italian-American

Mediterranean salad topped with grilled chicken breast – 687 kcals

American-style diners do tend to be full of calorie-loaded fried foods, with plenty of cheese on top! To avoid a heavy dish that would leave me feeling sluggish, I'd opt for one of the salads with an addition of chicken. There's a lot going on with this salad as it includes grains as well as roasted peppers and broccoli on a bed of chickpea hummus – so I definitely wouldn't be left feeling hungry. Adding the chicken for a healthy portion of lean protein makes this a well-balanced dish rich in fibre and protein.

Fish & Chips

Small cod (407 kcals), half a portion of regular chips (303 kcals) and mushy peas (113 kcals) – 823 kcals

As with the burger place, I'm having fish and chips if I go to Harry Ramsden's! Fish and chips is often served in huge portions, which encourages us to eat more than we need. I'd opt for a small fish, a split portion of chips and some mushy peas to get some veg in there.

Pub

Balance bowl with rump steak n‐ 614 kcals

There's A LOT to choose from at Harvester, and you can pretty much make any combination you want when it comes to meat, fish and sides. So it's very possible to choose a well balanced meal that includes protein, carbs, fats and veg. I personally like the sound of these balance bowls though, as they have a vibrant salad base with buckwheat and your choice of protein topping. I'd go for the rump steak option as a good source of protein and iron. Iron is important for energy and the type we get from red meat is very bioavailable, so we can absorb and use it most efficiently.

Steakhouse

Fillet 8oz (505 kcals) with a classic vinaigrette lettuce wedge ( 57 kcals) and half a portion of seasoned fries (178 kcals) – 797 kcals

For me, if you're going to get a steak, you should get the best cut and make sure it's cooked perfectly! Fillet is my favourite as it's so tender. When compared to rump and sirloin, it's not too dissimilar in terms of calories and fat. Ribeye is probably the one to avoid if you're trying to keep the calories down, as it is the fattiest cut. I like to enjoy my steak with crispy lettuce, a lower-calorie dressing and a few chips. When it comes to steak, the meat is the main event, so I like a few extras to complete the meal, but I'd skip things like steak sauces and to avoid excess calories.

Chicken

½ chicken (579 kcals) with medium spice (21 kcals), corn on the cob (189 kcals) and rainbow slaw (136 kcals) – 925 kcals

It's all about the chicken at Nando's, right? So I would opt for a decent portion of chicken, with some veg-based sides to bulk out the meal. Chicken is a great source of protein, so it will definitely be filling! I can't resist a corn on the cob, which provides additional protein, as well as fibre and vitamins. The rainbow slaw sounds delicious too, with a mix of crunchy veg which is also topped with seeds for extra fibre, protein and good fats. You won't miss the side of chips with all this going on, trust me!

Pizza

Leggera giardiniera – 585 kcals

It has to be a leggera at Pizza Express – all the joy of the delicious Italian-style pizza, without overindulging. I absolutely love the simplicity of a well-made Italian pizza, so just the addition of a few well-seasoned vegetables on top of the tomato sauce base and mozzarella is enough for me. The mushrooms, red onions and black olives will provide plenty of flavour, while adding to my 5-a-day! With the addition of the rocket salad centre, this would be a veg-loaded meal.

Japanese

Kare burosu ramen – 589 kcals

This ramen includes a mix of veggies, udon noodles and tofu. I love choosing something with tofu at Wagamama as they cook it so well, so it's always super tasty. Tofu is full of nutrients, providing protein, fibre, calcium, iron, vitamin A, magnesium and zinc to name a few. Opting for a ramen is a great way to fill up for fewer calories as it's a liquid-heavy meal, so provides a lot of bulk. It takes me a long time to eat with chopsticks too, so I certainly feel satisfied and full by the time I've finished. This meal also contains lots of veggies, so it's packed with nutrients.

Final word...

I hope this shows eating out doesn't have to be off-limits if you're trying to lose weight – it's just about making thoughtful choices. Think about which dish will provide quality nutrients as well as enjoyment – you're far more likely to feel good after eating it and not want to jump off the wagon for the rest of the week.

To guide your choices, check out our Eating Out section for the place you're dining at to avoid unwittingly picking something highly calorific. Also, make sure you log your meal in your diary to help you stay on track with your calorie target across the week.