Take it away Lots of us enjoy takeaways or eating out at restaurants or cafés. At home, you can control what, and how much, goes on your plate. But it's a different matter when you eat out.

Larger portions, fried foods and foods that are high in fat tend to be more common on restaurant menus, but this doesn't have to be a problem. Here are a few simple guidelines.

Mastering the menu

• Choose foods which are grilled, chargrilled, poached, stir-fried or steamed.
• Avoid nibbles and snacks before you eat.
• Ask for boiled new potatoes instead of chips.
• Ask for a starter-sized portion with a side order of vegetables or salad.
• Go for tomato-based sauces rather than creamy sauces.
• Ask for salad dressings and sauces on the side and just add a little.
• Take your time to eat and enjoy your food. Put down your knife and fork and take a drink of water between mouthfuls to slow you down. You may find that you're not hungry by dessert time!
• Go for a coffee instead or a fruit sorbet, or have a fruit salad if you're still hungry. Avoid creamy desserts and pastries.
• Go easy on the alcohol - order a jug of tap water too.
• Choose a restaurant that you know will have choices to suit you.

Choosing from the menu

Many restaurant and takeaway meals tend to be high in fat, particularly if they contain rich, creamy sauces or a lot of cheese. But you can still enjoy a tasty meal without feeling guilty and piling on the pounds. Here are some suggestions.