A simple way to curb your curves is to choose dishes with fewer calories. Times nutritionist Amanda Ursell serves up some clever slimline tips

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EATING OUT
1. If you find yourself out for tapas with friends, then bear in mind that while a portion of Spanish omelette has 240 calories, ordering six grilled calamari rings will give you only 117. Definitely worth the swap.

2. When going Tex-Mex, consider this: adding two tablespoons of sour cream to your wrap will give you an extra 280 calories. Having two tablespoons of guacamole, however, gives you lots more nutrients, including vitamin E and liver-boosting detox enzymes, and you get only 115 calories in total.

3. There is nothing like pub grub for good old-fashioned cooking. If chilli con carne and rice is an option, it’s a good one. At 424 calories per portion, it’s a lot less than a typical lasagne, with 668 calories per serving.

4. Shepherd’s pie is another pub staple that is a good choice on the calorie front, with 390 per serving. And while a jacket potato may sound healthy, once you’ve added butter and grated cheese you are consuming up to 546 calories.

5. If checking out a bar-snack menu, instead of going for potatoes in a chilli and garlic sauce, with 300 calories, ask for mushrooms in garlic sauce, with 120 calories per serving.

6. Thai spring rolls may look innocuous but think about how oily they feel when you pick them up. This is because they are packed with fat, and that means calories. Three spring rolls have 300 calories in total, but if you opt for a hot-and-sour prawn soup, you bring this down to 120 calories in total.

TAKEAWAYS
7. The Big Mac’s 493 calories is high for a meal that you can eat in minutes. Instead choose Filet-o-Fish, which has 385 calories, less fat and is just as filling.

8. It’s tempting to have a serving of garlic bread to a takeaway pizza order, but it adds 400 calories. If you really need bread, go for a chunk of French stick, with 152 calories, though a pizza should be enough on its own.

9. It is hard to resist fish and chips. Rather than deny yourself, opt for small portions. While a large portion of plaice in batter (200g) and large chips has 1,087 calories, a small serving of each (150g of plaice and 165g of chips) has 780, saving 300.

10. At the curry house avoid the chicken korma dishes, which are rich and creamy and have at least 455 calories per serving and select a tandoori chicken dish, which is oven baked and has 214 calories per portion.

11. Think carefully before ordering a naan bread. A plain naan has 538 calories; the fancier kinds with nuts have even more. You can have four good tablespoons of boiled rice for only 220 calories.

12. If you are having a Chinese takeaway, instead of crispy shredded beef with 540 calories per serving, try a much leaner beef dish such as beef in oyster sauce and the calories fall to 340.

AT HOME
13. If you are yearning for a typical English supper, you may be tempted by cod fillets in batter. A typical shop-bought, ready-meal version gives you about 224 calories per serving. If you swapped this for a cod fish cake, however, your calories would fall to 90.

14. Crème brûlée is not a good option when watching your waistline. A typical supermarket portion packs in 355 calories. A crème caramel, on the other hand, has only 100-150 calories per serving.

15. Profiteroles with chocolate sauce might look like a light and harmless pudding, but the choux pastry and its cream filling give you 365 calories per serving. A slice of raspberry pavlova might look more fattening, but a portion has 263 calories, which is a substantial saving.

16. Tiramisu is a favourite for pudding, whether eating out in an Italian restaurant or tucking into a shop-bought or homemade version for dinner at home. Bear in mind that a serving will give you at least 260 calories compared with an iced dessert, such as a few scoops of sorbet or granita, with a maximum of 150 calories.

17. If you want to cook a French menu for dinner, moules marinière are tasty and, at 340 calories, a lowish calorie option. Yet go for grilled Dover sole and this falls to only 220 calories for an extra-lean and healthy dinner.

OUT AND ABOUT
18. When trying to decide on a packet of crisps, forget the 50g individual packets on sale these days, which give you 232 calories each. As an alternative, choose a bag of baked potato snacks. You can shave the calories down to 99 for a 25g packet with ease. It may seem obvious that a packet half the size is better for you, but it is surprising how easy it is to forget when confronted with the huge choice in the crisps section of supermarkets, coffee bars, garage forecourt shops and news agencies. The smaller size packet obviously cuts calories, but so does the method of cooking.

19. A slice of carrot cake may seem like the sensible healthy option because, after all, it contains grated carrots. But one slice gives you 359 calories. Instead, have a slice of sponge cake with jam. Although, this seems like the less virtuous choice, surprisingly, the calories fall to only 181 making it a relatively guilt-free indulgence.

20. If you need a quick chocolate fix, opting for a Twix bar will give you 275 calories. Select a two-finger bar of KitKat and the calories drop to 110.

Learn more about Amanda Ursell at AmandaUrsell.com

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