The same GI diet principles apply when eating out as they do when cooking at home.

You just have to be savvy on the food descriptions and if you’re really not sure just ask the waiter or waitress.

• Opt for the seeded rolls as opposed to white or brown. If they’re not offered it’s worth asking if they have any.

• Choose lentil or chunky vegetable based soups and stay clear of creamy ones.

• Select grilled meat, fish or poultry for main course and order a side of beans or peas.

• Choose pasta based dishes with tomato based sauces (and beans) and avoid creamy options.

• Avoid pastry, fried dishes and creamy sauces which are also very high in fat.

• Pizzas with vegetable toppings are better than those with extra cheese pepperoni or ham.

• If fish and chips are tempting then order extra peas and ask for the fish without batter – try not to be tempted by the chips but if you have to ask for a half portion.

• Indian food is ideal for a low gi diet as there are so many dishes with pulses. However there are also a huge range of high fat foods such as onion bhajis, samosas and coconut cream based dishes.

• Noodles or plain rice are healthier than fried rice.

• Choose a fruit or oat based pudding. If you do fancy a treat go for ice-cream (or low fat ice-cream) as opposed to cream.

• Try to watch your intake of alcohol too – alternate alcoholic drinks with water or tonics.