Easily swap at your favorite chain restaurants that can save you a DAY in calories

Britons can save almost a day’s worth of calories by switching up their main meals at restaurants, experts say.

Ordering sea bass 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 wipe out up to 1,700 calories.

That’s because only at the nation’s most popular chains can a meal contain a whopping 2,000 calories, while the leanest options can contain less than 250.

Leading experts said today that although guests would have to trade “not exactly comparable meals” for a less filling meal, it could save nearly a day’s worth of calories.

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least five portions of different fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

• Alkaline meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains

• Thirty grams of fiber per day. This is equivalent to eating all of the following: five servings of fruit and vegetables, two whole grain granola cookies, two thick slices of whole grain bread, and one large baked potato with skin on

• If you have some dairy products or dairy alternatives (such as soy drinks), choose lower fat, lower sugar options

• Eat beans, pulses, fish, eggs, meat and other proteins (including two portions of fish a week, one of which is fatty)

• Choose unsaturated oils and spreads and consume them in small amounts

• Drink six to eight cups/glasses of water daily

• Adults should consume less than 6g of salt and 20g of saturated fat for women or 30g for men per day

Source: NHS Eatwell Guide

MailOnline investigated the highest and lowest calorie options at 12 popular retail chains, including Nando’s, TGI Friday’s and Pizza Express.

For the biggest calorie savings at Frankie and Benny’s, substitute the BBQ Platter (2,191), which consists of a steak, chicken goujons, ribs and sides.

This swap would save 1,756 calories—almost all of the 2,000 calories an average woman needs per day to maintain a healthy weight.

For comparison, an average man needs 2,500.

At Wetherspoons, choosing the Rainbow Quinoa Salad with Squash, Black-Eyed Beans, and Rice (323) instead of the Empire State Burger – two beef patties, bacon, onion rings and fries – (1,949) saves 1,626 calories.

That’s the equivalent of five and a half McDonald’s cheeseburgers (298).

Those looking to eat healthier on the go can save 1,519 calories by ordering the Zizzi Super Zucca Salad (316) — made with roasted butternut squash, goat cheese and lentils — instead of the herb-rolled pork, served with grains, carrots, and potatoes (1 853) .

At Chiquito, choosing Pineapple Salsa Seabass (471) – a filet with grilled vegetables and salsa – over fajitas (1,755) – with chicken, pulled pork and steak – would save 1,284 calories from a person’s daily intake.

While many assume a vegan curry at Wagamama is a healthy option, it’s actually the highest-calorie item on the menu.

Spicy Vegatsu (1,282) contains tofu and is served with katsu curry sauce and white rice.

But the grilled chicken ramen — made with marinated chicken, noodles and chicken broth — has just 498, meaning diners can save 784 calories by swapping out their main course.

Diners who order chicken wings and salad (249) from Nando’s instead of Fino Pitta (817)—chicken and halloumi in flatbread—save 581 calories.

Duane Mellor, a registered dietitian and researcher at Aston Medical School in Birmingham, told MailOnline that “seeing calories on menus might seem like a good thing” when diners are cutting calories.

But he noted, “The problem is, that would mean going from an Empire State burger to a quinoa salad — not exactly comparable meals.”

“Though there are examples where a pasta dish can be swapped for macaroni and cheese.

“Many very high-calorie meals vary from the lightest options, often salads.”

Mr Mellor added: “When you eat in a restaurant it’s important to put the food in perspective.

“If it’s once every few weeks, the food you eat the rest of the time is more important.”

“When you eat out, don’t forget to enjoy what you eat, try to include lots of vegetables and salad, and if you’re trying to eat a little healthier, look out for sauces that have added fat, salt, and contain in some fallen sugar.” ‘

Professor Gunter Kuhnle, a nutrition expert at the University of Reading, told MailOnline that the low-calorie meals were probably “not as filling as the others” and could even encourage people to eat more.

Counting calories is pointless and exercise alone will NOT help you lose weight. These were the two bombastic claims made by a top nutritionist…but are they really true?

Professor Tim Spector advocated that dieters should focus on making sure their plate is filled with quality foods such as fruit, vegetables and nuts

He noted that the calorie difference between the main courses was “pretty big”.

Professor Gunter said: “The list does a good job of showing how easy it is to overeat and in that context calorie labels are probably a good idea to raise consumer awareness.

“However, there are some problems with calorie labels because they can cause problems for people with eating disorders and they are not as accurate when they are on the menu.”

Zoe Davies, a nutritionist with the Action on Sugar campaign, told MailOnline: “While guests sometimes ask for lower calorie options, businesses need to ensure they reduce the excessive amounts of calories in the options they offer.”

This will help guests “choose what they want, rather than what they think is right,” she said.

“The food industry is very good at reducing the number of calories in some of their popular dishes, but unfortunately not all restaurant chains follow suit,” she added.

Rules enacted last April require chains with 250 or more employees to display calorie counts on physical and online menus.

The measure was introduced as part of the Government’s obesity strategy to help the public make “more informed” and “healthier” choices when eating out and ordering takeaways.

However, critics have warned that it could promote eating disorders, arguing that calories consumed eating out are not the cause of weight gain.

Some have even pointed to studies showing that men seek out higher-calorie options on menus because they view these meals as less expensive.

Around two-thirds of people aged 16 and over in England are overweight or obese, with one in three 10- and 11-year-olds obese.

The obesity epidemic, which is caused by diseases and conditions related to people’s weight, is estimated to eat up £6.1 billion from the NHS budget every year. The number will rise to £9.7 billion a year by 2050 as the country gets even fatter.

An unhealthy weight increases the risk of serious and life-threatening diseases such as type 2 diabetes, heart disease, some cancers and stroke.