I enjoy eating out, whether I'm catching up with old friends, having a work lunch or a treat at a special restaurant. Someone else has done the shopping and cooking and there's no clearing up afterwards. What could be better? But you don't always know what you're eating in terms of fat and calories.

It would be so much easier if calories were included on menus but hardly any places to eat do this in the UK.

The Food Standards Agency started trials of a scheme involving 18 restaurant chains, including Real Greek and Pret A Manger, which provide calorie counts of all dishes on their menus. However Pizza Hut and Harvester recently abandoned the scheme and others, such as KFC and Burger King, have not committed to extending the trials. The Department of Health, which recently took over responsibility for healthy eating from the Food Standards Agency, said this week: "We are working with industry on a range of options. At present, there are no plans to legislate."

Yet, in the US, President Obama's health care reform act makes it compulsory for food chains with 20 or more locations to supply calorie information. Since we're following their lead in obesity - more than half of Brits are now overweight or obese compared with two-thirds in the US - I think we should take action too.

Why it's needed While most people don't want to count calories on a special occasion, we now eat prepared food more often than ever, even if it's a just grabbing a pizza or a takeaway. And it really can be difficult to tell what's in certain dishes.

While some things are obviously high in calories, it's still a bit of a shock to find that one pizza can contain more than 2,500 calories - greater than the average man's recommended daily intake!

Drinks can pile it on too, with some milkshakes containing around 500 calories - a quarter of a woman's recommended daily calorie intake.

I'm not saying putting calories on menus will transform a junk food addict into a health fanatic. It won't teach people about nutritional balance either. Calories aren't the only story - fat content, types of fat, and the balance between protein, fat and carbs is also important.

Critics say it's another example of nannying. I'd say it's a tool to help people make an informed decision about what they eat. It may not be practical for small restaurants, but chains could do it at minimal cost. Here's my guide to eating out without piling on pounds...

MY TIPS FOR HEALTHY EATING OUT

(1) Order smart
I usually have a salad starter (dressing on the side) followed by a main course with a decent portion of protein such as lean meat or fish and a couple of vegetable side dishes. This is usually filling but fairly low in calories. Opt for dishes that are grilled, baked, steamed, boiled or poached and go for tomato sauces over cheese, cream or butter-based versions.

(2) Ask for changes
If you're eating at a restaurant, don't be afraid to ask for something to be done slightly differently - such as fish grilled instead of fried - you're paying the bill. Most restaurants will be flexible as long as what you're asking for is reasonable. I ask for sauces and salad dressings on the side, too, as some are very calorific. That way, you can decide exactly how much - if any - you want on your food.

(3) Don't be rushed
In many restaurants, especially if they're busy, the waiter will push you into ordering a dessert straight after you've finished the main course. It's best to wait a while - by the time the food's reached your stomach you probably won't feel like it.

(4) Don't be pushed
Don't feel you have to order a particular dessert because the waiter recommends it. If you're still hungry, go for fruit or a sorbet.

(5) Watch your drinks
Drinks are a great source of hidden, often empty calories. Plan your intake carefully. If the waiter asks what you want as soon as you sit down, ask for water while you look at the menu. If you're drinking alcohol, order by the glass - then you know exactly what how much you're drinking.

(6) Avoid buffets
Say no to an "all-you-can-eat" style buffet. It may seem good value but people tend to eat around a third more at buffets.

(7) Beware of the set menu
Again, it often looks like good value but do you know how big the portions are? If they're large, you may end up feeling uncomfortably full and have spent more than you would if you'd ordered two courses separately.

(8) Eat slowly
This is especially important if the portion sizes are big. If you scoff it down quickly, the full signals won't have had time to reach your brain before you've finished.

Source: Daily Mirror

Pic: guenter m. kirchweger