Nigel, I would not call it cheating if you are attempting to take charge and precisely set your exposures to suit the subject/scene/lighting. You can use any technique that works for you. I have my favourites, but that doesn't mean there are no other ways to tackle the challenge. My take would be....
If you have clear blue skies and strong sunshine somewhere behind you then one of the easiest manual settings to use is a standard "Sunny 16" exposure. Using such an exposure will usually preserve highlight detali in whites and bright colours.
A "Sunny 16" exposure is one where if you set your aperture to f/16 then your shutter speed should be the reciprocal of your ISO. In other words at 100 ISO your shutter speed would be 1/100. At 200 ISO your shutter speed would be 1/200 and so on.
However, f/16 is seldom a good choice of aperture, so it is usually better to open up wider, maybe to f/8, f/5.6, f/4 or whatever is best for your subject and then to increase the shutter speed to compensate. For example, for BIF you might try f/8, 400 ISO and 1/1600 in bright conditions. For perched birds you could lower the shutter speed and the ISO for better IQ, so long as you can keep the lens steady enough. If you have a fast, sharp prime lens and a good tripod and technique then you could shoot at something like f/5.6, 100 ISO, 1/800 for incredible IQ.
If the sun is not more or less behind you, or maybe there is a little haze, then you may need to increase the exposure slightly. Remember, this approach will be well suited to retaining bright highlight details. If your subject is of darker tones, especially something like a crow or blackbird, then you would be well advised to increase the exposure further, to capture extra detail in the dark tones. That is assuming that you will not blow out the sky, or anything else of importance to your composition, behind the bird.
If your subject is on or over water, or whiteish sand, or snow, or anything else that will reflect brightly and add more light to the subject then you may need to dial the exposure back a touch.
Here's an example where I would personally find the scene overall, and the subject, extremely hard to meter. The whites on the bird are not large enough to be spot metered and I'm certainly not skilled enough to be able to make a judgement about where to place the meter needle if metering off the water. The scene does have a high dynamic range, and will not fit within the range of the histogram. What I did observe is that the subject and scene is sunlit. The sun may not be doing much for the water, but it is certainly making the whites on the bird light up. The easiest option, at least to get things started, was to dial in an exposure equivalent to Sunny 16 and adjust if necessary. Here is the shot as a Sunny 16 capture, with no edits except white balance...
The darker areas do look a little dark, and would need some PP to bring them up, but the whites are awfully close to the right hand edge of the histogram. This exposure might have been improved by going a little brighter, but as a starting point it is very close.
So that's one good yardstick for shooting in bright, sunny conditions.
If the sun angle is not in your favour, or you have conditions other than bright sun, or even if you do have the sun on your side, there are lots of options for metering that will get you very close to the right ballpark. If you have bright, white clouds in your background, and expect them to form part of your scene (after cropping) then spot metering the clouds at +3 is a good starting point, if you shoot raw. However, you need to consider what sort of birds might be your subject, because some white feathers can reflect more brightly than clouds. Backlit clouds can be dazzling, especially relative to your subject. Front lit clouds may not be as bright as the feathers on a gull, swan, magpie and others. If your intended subject is likely to be less reflective (less bright) than the clouds then use the clouds as your +3 target. If the subject may be brighter than the clouds then hold a little in reserve, maybe metering the clouds at +2.3 instead of +3.
Basically, your aim is to capture the highlights in the scene, whether they are in the subject or other areas, as brightly as you can, without overexposing them, so save +3 for the brightest thing you expect the scene to contain.
Another option, which should give you an exposure that will also hold highlight details, is to hold your hand up, with the back of your hand facing the subject direction, and your palm facing back towards you, angled a little so as to "catch" the light from behind you rather than err towards glancing light or shade. You need to ensure your lens hood does not cast a shadow onto your palm!. For my palm, which is pale caucasian skin, setting the meter to +1.3 stops will give me an exposure that will secure my highlights. People with differing skin tones may need to aim for some other value. If I know the subject/scene will have bright content then I stick with +1.3. If I know my subject/scene does not have bright tones, and I do not expect bright tones to enter the scene, then I might aim to meter my palm at +2.3 so that I get a brighter/stronger/less noisy exposure. For palm reading to work you do need to make sure that you and your palm are in the same light as your subject/scene. If you are hiding in the shade of a building or tree while your subject is in the clear then palm reading won't work too well. Equally, if you are in the sunshine and your subject is in shade then the same argument applies.
Metering from grass is another option too. I find that with bright highlights in the scene that lush, green grass metered at -2/3 will give me a good exposure to secure the highlights. Once again, if my subject/scene contains nothing bright (of importance) then I may well increase the exposure by a stop or so. Don't forget, you might end up with something in the scene becoming overexposed, such as the sky, but you may be shooting in the knowledge that you plan to crop it out later, so hanging on to details there is not a concerns. Far better to capture better detail (and lower noise) in your subject than to worry about parts of the scene that are of no concern.
There is nothing stopping you metering off other things too, but you must carefully consider how bright those things are and whereabouts on the tonal scale they should be positioned. Think of it like this....
+3 on the meter is equivalent to (almost) pure white and this is where the brightest parts of the scene can/should be metered if they are indeed brightish/whiteish. The camera will be able to record detail at this level, such as texture in clothing, but it might be difficult to see. You will have the option, in your raw editor, to adjust the rightness if you need to, to reveal the texture concealed in the file. For safety, and if shooting to JPEG, then you can aim a little lower. I like to push to the edge, if I can.
+2 on the meter is just off white and anything there will hold plenty of tonal detail and texture.
+1 1/3 on the meter is where I will set an exposure from my own outstretched palm, if I have bright highlights I need to preserve. If there are no such highlights then I may increase the exposure by around 1 stop.
0 on the meter is just a sort of middle tone, and not very exciting or special. That is where the camera thinks things should be unless you tell it different. This is about the shade that you get from the inside material of a Lowepro camera bag. You'll probably find that concrete pavement is quite close to this tonal value too.
-2/3 on the meter is where I would place lush, green grass, if my scene had bright highlights I needed to preserve. In a scene with no such highlights I would meter grass around 1 stop brighter.
-2 on the meter is very dark but still contains good detail. If you were shooting a dark subject, such as a black horse, dog, cow, bird then you would be looking to expose the animal at around the -2 mark. After all, you don't want a "black" dog to turn out looking "grey", but at the same time you don't want the fur to be turned into a featureless black pool of nothingness. Even then, fur can have shadowy areas, and even a remarkably bright sheen to it, so you need to think about the location you are metering from and whether it should in fact be nearly completely black or actually quite a light black.
-3, for practical purposes is virtually black, and you won't see much in tones captured at -3 on the meter. In truth there is detail recorded there, and at levels below -3, but to see it you will need to brighten the shadow tones and that will start to reveal noise that you may prefer not to see. The higher your ISO, and/or the worse any underexposre, the worse that noise will appear.
So, when you choose to meter from a tree, that is all well and good, but different trees have different tones in their leaves, and in their bark, and those things themselves have shadows and highlights, so while you certainly can meter from them, you need to think about how dark they are relative to the rest of the scene. Metering a part of a tree at 0 might be perfectly correct, but it might be that -1 would be better or maybe +1, or maybe some other figure, depending on the tree itself and how the light is striking it.
Here is a typical example of a shot where I metered the sky at +3. Aesthetically it is overexposed, but my raw capture has recorded as much data as possible, without losing anything inportant to clipping, and it will take but a moment to adjust the aesthetic appearance of the image, without increasing noise or otherwise harming IQ.
Here's another example (poor composition but a good example of what I want to explain, showing the case where the bird's feathers are in some areas brighter than the sky, and in this example are overexposed by around 2/3 stop. That in itself is not a problem, because (a) there is not much in the way of important detail there that needs to be faithfully recorded; (b) the raw headroom will almost certainly allow me to recover some detail in the blown out areas. The important thing to observe is that the sky itself is clearly not a bright white, and it would indeed have been risky to try to meter from this sky at +3. If you evaluate the exposure settings I used for this you will note that they are an exposure 1.7 stops brighter than Sunny 16. Now, given the hazy sky it would be reasonable to expect an exposure a little brighter than that required for full sunshine, and as you see this exposure is pushed around 0.7 stops too bright for these feathers, maybe 1 stop too bright for really dazzling feathers. The other 2/3 stop is for the hazy light. The reason I was set up like this, not to take account of white feathered birds, is because I had been shooting swifts (or sand martins or something like that) and wished to maximise the detail recorded for the darker tones of those birds and their shadowy undersides.
So, even with guidelines to follow it is still important to pay close attention to the results you are achieving in practice and to be willing and ready to fine tune things if needed. On the back of the camera the histogram would almost certainly not make known the small amount of clipping in the feathers, but the blinking highlight warnings in the preview image would have been a useful alert that I was pushing my luck here.
As you may also note, I positioned myself so that the sun was working for me, rather than against me, so that my subject was well lit and the sky was not a luminous light source in the background. If I had been shooting in the opposite direction the birds would have been in their own shadows and the sky would have been much more difficult to control while achieving correct exposure for the birds. Even with the sun behind me, you may note that I have still caught some shadow under the wings, because the sun was so high in the sky. There are many things to consider when going out to shoot and the time of day can matter just as much as everything else. The most difficult thing to do well is to shoot dark, shadowy undersides when the sky is bright behind the bird. Blue skies are often not a problem, but hazy or white skies and backlit cloud can be.
Here's an example where the bird's underside was shaded, but the almost clear blue sky in the background made it easy enough to get a nicely balanced exposure. The exposure here was 1/2000 at f/5.6 and 400 ISO, being 2/3 stop brighter than sunny 16. It has had no exposure related adjustments other then to darken the blacks to create more contrast/punch...
Going back to the example of the blue tit with the blown cheek feathers, so long as nothing else was blown you can probably deduce that you were only out by maybe 1/3 stop or 2/3 stop, so a quick adjustment to your manual exposure to get you where you need to be will then leave you free to carry on shooting without worrying about remetering and adjusting repeatedly from that point. You can adjust your composition, taking in a little more sky, or a little less, for example, and your exposure will remain fixed just as you want it. If the light changes then you might need to re-evaluate your exposure setting.