Going out for dinner can be tough if you're sticking to a strict diet or watching the calories.
Sometimes the healthiest sounding thing on the menu is actually covered in hidden calories or full of salt.
George Hamlyn-Williams, principal dietitian at The Hospital Group, knows how tricky it can be so has been taking a closer look at the menus at some of the UK's favourite restaurants.
After looking at the offerings at 10 different restaurants, including Nando's Harvester, TGI Fridays and Pizza Express, he's put together a list of the 'healthiest' things you can order at each.
He said: "We know that eating out can be a challenge for people watching their weight, often looking straight to the salad section of the menu - but it really doesn't need to be that way.
"Many menus now offer a wide variety of meals, from low calorie to high protein, you just need to know what to look out for."
Nando's
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Grilled Chicken Breast in a Pitta. Sides - Chargrilled Vegetables and Mixed Leaf Salad.
Calories - 401
Protein - 36g
Saturated fat - 1.5g
George says: "Chargrilled vegetables and mixed leaf salad adds 115kcal to your meal, instead of the 745kcal added by Peri-Peri chips and coleslaw.
"It also adds a valuable source of fibre which helps maintain a healthy digestive system and a range of vitamins and minerals for optimal health."
Bella Italia
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Spiralised vegetable pasta bolognese
Calories - 600
Protein - not known
Saturated fat - not known
George says: "The courgette-based pasta is a smart swap from traditional pasta, providing a source of fibre, vitamins and minerals.
"While the tomato-based sauce is lower in calories and saturated fat than creamy sauces."
Toby Carvery
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Roast turkey with Jersey royal potatoes, mixed greens, cabbage and sprouts
Calories - 502
Protein - 26g
Saturated fat - 2g
He says: "Jersey royals are a smart swap from roast potatoes, saving 117kcal. It can reduce your total fat intake, which can help with maintaining a healthy weight."
Pizza Express
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Leggera (lighter) menu pollo ad astra pizza
Calories - 600
Protein - 46.4g
Saturated fat - 13.9g
George says: "The wholemeal and spelt base is high in fibre to keep you fuller for longer.
"The chicken provides an excellent source of lean protein and the colourful salad provides a range of vitamins and minerals."
Frankie & Benny's
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Skinny prawn pizza from the Feel Good range
Calories - 433
Protein - 23.1g
Saturated fat - 5.96
Beefeater
Grilled tuna steak
Calories - 404
Protein - 39.2g
Saturated fat - 2.9g
Pizza Hut
Tuna and sweetcorn flatbread pizza
Calories - 465
Protein - not known
Saturated fat - not known
George says: "Better than three slices of Pepperoni Stuffed Crust which contains 1,020kcal.
"Pepperoni is also high in salt and saturated fat. Whereas tuna is a lean source of protein providing Omega-3 fatty acids, which are heart protective! The sweetcorn adds valuable fibre, vitamins and minerals."
Harvester
Salmon feel good bowl
Calories - 500 - 600
Protein - 30g
Saturated fat - not known
George says: "Bowl contains quinoa, which is a high-fibre, protein-rich grain.
"Salmon is a great source of Omega-3 fatty acids, which can help to keep your heart and brain healthy.
"This dish also contains butternut squash, which is an excellent source of Vitamin A, essential for healthy eye sight. Plus quinoa, a protein and fibre-rich grain."
Wagamama
Chilli prawn and Kimchee ramen
Calories - 514
Protein - 32g
Saturated fat - 1.5g
George says: "A low-calorie switch from Chicken Katsu Curry, which contains 1,180kcal.
"This swap also saves you a whopping 47g of fat. Our recommended choice contains just 0.7g of harmful saturated fat vs. 11.8g in the Chicken Katsu Curry. Saturated fat is strongly associated with an increased risk of heart disease."
TGI Fridays
Crispy noodle salad with garlic chicken or shrimp
Calories - 600
Protein - not known
Saturated fat - not known
