Eating out can be tricky business when you are watching your weight. However, you don't have to stick to a bowl of salad if you are worried about the extra calories. What you need to do is ensure you are getting a meal that is packed with all the vital nutrients your body needs - carbohydrates, protein, fat, vitamins and minerals. Here are a few food swaps you could try that will keep you feeling full and satisfied the next time you eat out.

There is no doubt french fries are super delicious. And while there is nothing wrong with indulging in this yummy comfort food once in a while, too much of it can be bad for your health. However, baked sweet potato fries can make for a pretty good swap. It's delicious and healthy. You can get a lot of vitamin A and fibre from this particular dish.

Looking to stay clear of a carb overload, no problem. All you have to do is swap the buns or bread for lettuce wraps. Lettuce is a rich source of folate, calcium, potassium and fibre. You can fill anything you want in these wraps and won't have to sacrifice on taste just because you are trying to avoid too many carbs.

Instead of going for the usual plate of greasy fries, try crudités - a platter of sliced vegetables served with a yummy dip. This way you'll be enjoying good conversation over something nutritious for your body. These raw vegetables will provide you with loads of fibre and antioxidants. Best of all they can go with almost any dip: Salsa, hummus, tzatziki, or even baba ganoush.

White rice is almost a staple in most households in India, there are healthier options that could go just as well with your meal. Quinoa or brown rice will provide your body with a lot of goodness it needs. Try and add more whole grains onto your plate instead of white rice.