• Watch your portion size. Reduce the size of your meal by getting a to-go bag or box with the meal and put half of it in the bag before you start to eat. Share your meal with another person or order a salad and an appetizer instead of a full entree.

• Avoid creamy dishes. If you'd like soup, select a broth-based soup instead.

• Have all extras put on the side.  This goes for butter, sour cream, salad dressings, gravies, sauces, etc.  Dip the tip of your utensil in the side item just prior to taking a bite. You will get the flavor of the side item with each bite without bathing your food in the additional calories.

• Choose the right preparation. Selections that are broiled, baked, steamed, dry-sautéed, poached or grilled are healthier alternatives.  Just be sure to ask for your meat and vegetables "dry." Many restaurants baste meat and vegetables with butter or oil prior to serving to increase flavor. 

• Select entrees with fruit or vegetables as their main ingredients.  Not only are they lower in calories, but they are higher in fiber as well.  Go for all colors of the rainbow on your plate.

• Seafood and white meat poultry are healthier selections.  Ask that all visible fat or skin is removed during preparation. 

• If you order pasta, stick whole grain.  Request a marinara-based sauce instead of cream-based.

• Steer clear of buffet-style eating.  Buffets and all-you-can eat restaurants generally get even the healthiest eater in trouble.

• Select entrees that are flavored with spices and fresh herbs.  These are more likely to have lower fat content.  For example, this philosophy is used in Latin America or Asian cuisine.

• Keep beverages unsweetened. Order water, diet soda, or unsweetened tea or coffee for your beverages.

• If you are having a cocktail, keep it to a minimum.  One or two light cocktails at the most, if at all.  Besides containing a lot of empty calories, alcohol reduces our resolve to eat healthier selections and you can end up ordering items that aren't in your favor.

• Pass on the bread basket.  Or, ask that the bread be delivered with the meal and don't allow them to re-fill it.  If you have a choice, select a whole grain bread. Use butter sparingly, if at all.

• Select healthy side items. If you get a choice of side items, select a salad (beware of cheese and croutons), broth-based soup, vegetables, brown rice, sweet potato, or baked potato (try salsa on the potato instead of butter and sour cream.)  Avoid side items that are fried, creamed, and smothered in sauces and cheese.

• If you want dessert, select a fruit or sorbet style dessert.  Or, order a non-fat cappuccino with cinnamon to complete your meal.

• Watch the salt content whenever possible.  If you're dining on Asian cuisine, ask for a reduced sodium soy sauce.

• When eating sandwiches, select whole grain bread.  Hold the mayo or any "special sauces" because they are generally filled with fat.  Skip the cheese and add additional vegetables for flavor.  Flavored mustards are an excellent way to add flavor to a sandwich as well. Remember that chicken and tuna salad sandwiches are made with mayonnaise, so you'll want to avoid them.

• Avoid croissants, biscuits, potpies, quiches, and pastries.  They are all are all packed with fat and calories.

• When eating pizza, opt for a thin, whole wheat crust and pile it high with vegetables.

• Many restaurants offer healthy selections in their menus.  Look for them whenever possible and customize them further with the above tips to suit your needs.

• Don't be afraid to ask your server questions or make low-calorie requests for your entree.  Any establishment that truly values its patrons will be pleased to honor your requests.

• Be mindful of your eating.  Pay attention to what your eating and savor the flavors, put your utensil down between bites to slow down, and stop before you're full.  It takes 20 minutes for your brain to register that you are full.

• Don't deprive yourself.  All food can fit in a healthy, well-balance eating plan.

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