Lead us not into temptation

WITH new restaurants popping up here, there and everywhere, lunch has never tasted better for Swindon foodies.

But with greater choice comes unbridled guilt, the danger of slip-ups and overall confusion for those watching their weight.

Indulging in a romantic meal or cheeky bite out does not automatically mean falling off the health bandwagon, however.

Here is our lowdown of what you should be ordering and crossing off your list at some of your favourite chain eateries to keep your waistline in check.

Pizza Express

Pizza Express offers gluten-free options as well as a lighter menu which is lower in calories. Why not give Leggera Pollo and Astra a try? This is from the lighter menu, which means that it is less than 500 calories. Topped with chicken for protein, some light mozzarella, peppers, tomatoes, red onion and garlic oil, it has a thinner base and is piled high with salad. Garlic also contains a sulphur compound, which is thought to protect to the cardiovascular system.

If you’re watching your weight, avoid the whopping 1,307 calories Hawaiian “Pizza Express” pizza at all cost. It is laden with cheese and béchamel.

"Try to order thinner crust and go for extra vegetables," recommends Fiona Dickens, public health programme manager and community dietitian team lead at the Great Western Hospital. "Watch the portion size and order a salad on the side. You can have a pizza without cheese. But it's really about having smaller amounts of everything. Often people have lots of extras."

Gourmet Burger Kitchen

GBK is known for using 100 per cent prime beef and boasts a separate gluten-free menu. If you are feeling ravenous but dread the next looming weigh-in, the avocado and bacon burger is a good option - as long as you ask for the mayonnaise to be served on the side. By doing this you are ensuring that you get enough protein without the calories. The burger is filling and the avocado has plenty of healthy fats. It's always a good idea to remove the top bun to help avoid a carb crash.

Add a simple green salad as a side dish for a tasty yet healthy meal.

Steer clear of burgers which contain too much cheese and mayonnaise, as these can up the calories. Always ask for any sauces to be served on the side so you have control over the amount you use. If you must go for fries, opt for the sweet potato fries, which don't affect your blood sugar levels as much. This will help avoid the usual energy slump after a meal.

"If you are having a burger, I'd recommend plain grilled meat - not processed meat - as it's low in salt, with lots of salad and avoid sauces," says Fiona.

"Order potatoes with their skins on that have been baked or boiled without added salt, butter or oil, instead of chips or creamy mashed potatoes."

Prezzo

Fish is always a safe bet thanks to all the Omega-3 health benefits.

Why not go for the seabass? It comes with basil pesto, edamame, mung beans, mange tout and spinach. The mange tout and spinach are nutrient-dense, with great amounts of B vitamins to boost energy levels. It also has the added perk - if you're so inclined - of being gluten-free.

Best to avoid the calzone; these tend to be high in fat and calories but low in nutrients.

"If you are eating out and want something healthy, you should be looking for things not too high in fat, so not cooked in butter or fried," adds Fiona. "If you are having pasta, go for a tomato-based sauce rather than cream-based. Pasta itself is not unhealthy. But sometimes restaurants will add oil or butter to make sure it doesn't stick before adding the sauce, so ask first.

"Portion size and thinking about how many courses you're going to have is important. It might be better to have a starter like a salad or vegetable soup rather than a pudding - or if you want a pudding, share one."

Nando's

Don't let the queues of teenagers fool you, this is no greasy, cholesterol-busting fast-food chain.

Nando's USP - chicken, chicken and more chicken - the lean meat by excellence, should definitely appeal to the seasoned dieter and health-nut. Choose chicken on the bone with a side of corn and the cob or chargrilled vegetables - this should tick your protein and vegetable intake boxes nicely.

Try the extra hot chicken if you can tolerate it. Chillies contain capsaicin, which is thought to help with weight loss. The quinoa salad, which contains seeds and avocado, is also a nutritious option. Besides the chips and garlic bread, you can tuck in the majority of the menu guilt-free. Just watch the portion sizes.

"Lean meats like chicken as long as they’re not fried - and without pastry - are all healthy options. Just always think about ordering plenty of vegetables, as a side or salad, with dressing on the side," advises Fiona. "A simple olive oil and vinegar dressing is better than a cream dressing but oil is still high in calories so not the best choice for somebody watching their weight."

Wagamama

Wagamama has been fuelling Swindon's udon addiction for a couple of years now. While some dishes are loaded with salt and saturated fat (the Katsu curry is a big no-no in that respect), the reasonable portion sizes are ideal for a midday boost. Ask for soba noodles, which are made from buckwheat; this will help avoid bloating. The warm chilli chicken salad, warm tofu chilli salad and chicken ramen are also nutritious options, and all under 510 calories.

"If you're looking at Asian food, sushi tends to be low in fat," says Fiona. "But avoid fried options and creamy sauces. Choose plain boiled rice. You could also go for a stir-fry with lots of vegetables - there is a bit of fat but not a huge amount like in fried food."

If you fancy a quick sandwich on the go...

Choose brown, wholemeal or higher-fibre breads. Look at the nutrition information. Choose a sandwich that is low in fat – 3g or less per 100g, and 1.5g or less of saturated fat per 100g. Watch out for the salt content, too. Food is high in salt if it contains more than 1.5g salt per 100g, and low if it contains 0.3g or less per 100g. Have your sandwich without butter, spread or mayonnaise, especially if the filling is moist. Or have a small amount and go for lower-fat mayonnaise or fillings.

Go for a sandwich with salad in it. Ask for extra if the sandwich is being made for you in the shop or cafe.

Choose healthier sandwich fillings such as lean meats (ham, beef, turkey and chicken without the skin), tuna, reduced-fat hummus and a hard-boiled egg.

If you want cheese, go for edam, emmental, gruyère, mozzarella and lower-fat cream cheese. They are usually lower in fat than other cheeses. Bear in mind that many cheeses can be high in salt, so check the label if you're buying from a shop or supermarket.