In summer we're usually out and about a lot more than the colder, hibernation months. This often means we end up eating out at restaurants during the warmer months. Here are a few guidelines for making healthier choices when ordering from the menu...

Breakfast: Fresh fruit and yoghurt and an obvious good option. If you're going the hot route, a poached egg, baked beans and lean gypsy ham, or an omelette, but skip the cheese and choose a grilled mushroom and tomato filling instead.

Thai: Stir-fried dishes, like ginger chicken or fish, chicken or lean meat satay, which are big on taste and usually cooked without much added oil. Ask for sauces on the side and add only a teaspoon or two of sauce and enjoy with a spoonful of steamed aromatic rice.

Mexican: Soft chicken fajita with grilled or sauteed vegetables. Go easy on the guacamole and sour cream and rather load up on the salsa.

Pasta: A Primavera with a wide selection of vegetables held together in a tomato-based sauce is a fresh option that packs plenty of variety, fibre, flavour and nutrients. Alternatively, have a Marinara made with chunky Italian tomatoes, fresh garlic and herbs. Get the Parmesan on the side and only add a teaspoon or two or ask for some fresh basil to be added for a flavour and folate boost.

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