Swaps at your favourite chain restaurants could save you a DAY'S WORTH of calories

Brits could save almost a day's worth of calories by switching their main meals at restaurants, experts say. Ordering seabass instead of fajitas at Chiquito's, chicken ramen over a vegan curry at Wagamama's or quinoa instead of steak at Frankie and Benny's can stamp out up to 1,700 calories. Leading experts today said that while diners would have to swap 'not exactly similar meals' and select one that is not as filling, they could save almost a day's worth of calories in doing so. This is the same as eating all of the following: Five portions of fruit and vegetables, two whole-wheat cereal biscuits, two thick slices of wholemeal bread and a large baked potato with the skin on • Have some dairy or dairy alternatives, choosing lower fat and lower sugar options • Eat some beans, pulses, fish, eggs, meat and other proteins • Choose unsaturated oils and spreads and consuming in small amounts • Drink six to eight cups/glasses of water a day • Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day Source: NHS Eatwell Guide MailOnline examined the most and least calorific options at 12 popular high-street chains, including Nando's, TGI Friday's and Pizza Express. Those looking to eat healthier when out could save 1,519 calories by ordering the Zizzi Super Zucca Salad — made from roasted butternut squash, goat's cheese and lentils — instead of the Herb Rolled Pork Belly, served with crackling, carrots and potatoes.