Restaurants
- Have a snack first. Eat an apple, carrot sticks, or something equally good for you to take the edge off your hunger.
- Be up-front with your companions. Tell them you're eating healthy, and don't listen to anyone who tries to sway you to the high-fat, high-calorie side.
- Skip the menu. If you know what you want, ask your server what they can do to accommodate your meal plan - simply order a grilled chicken breast, soup, or salad.
- Ask questions. Your server can tell you exactly what's in a dish, so you'll know just what to order and what to expect.
- Tailor your meal. Don't be afraid to ask for sauces on the side, an entree to be baked or grilled instead of fried, or to keep butter, grated cheese, or fries off your plate.
- Take it off the table. If you're tempted by the bread basket or tortilla chips, send it away. If it's not there, you won't eat it.
- Order smaller. Have an appetizer and salad, or share an entree with a friend.
- Splurge, in moderation. Everyone indulges now and then. Just make sure it's really worth it. And keep in mind that you don't have to finish every bite that's put in front of you.
Types of Restaurants
Just about every restaurant and fast food chain has gotten the message that people want healthier choices available. So look closely at the menu. Avoid the words jumbo, grande, or super-sized. Then, consider...
Fast Food
Good for you: If you must have a burger, order a small one and add lettuce, tomato, and ketchup. Same with fries - get a small size. Baked potatoes are great, without high-fat toppings. Try chili, grilled chicken, garden salads with low-fat dressing.
Steer clear of: Cheese, bacon, ham, and special sauces. Avoid fried chicken and chicken wings, as well as chef salads and taco salads, which can be high in fat.
Pizza
Good for you: Thin crust with vegetables, grilled or spicy chicken, shrimp, tomatoes, and part-skim cheese.
Steer clear of: Extra cheese, pepperoni and sausage, anchovies, bacon, meatballs, and prosciutto. Try not to eat more than one or two pieces.
Chinese
Good for you: Tofu, vegetables, fish, shrimp and scallops, chicken, and roast pork, white rice, hot-and-sour soup, teriyaki chicken. Duck sauce and Chinese mustard are okay. Soy sauce and plum sauce are not fattening, but they are very high in sodium.
Steer clear of: Fried appetizers and fried rice. Whatever you get, be careful about portion size. Save some for lunch tomorrow.
Mexican
Good for you: Salsa, soft tortillas, black beans, and shredded spicy chicken, beef, or ground beef. Try fajitas, enchiladas, and burritos.
Steer clear of: Tortilla chips, cheese, guacamole, sour cream, and refried beans, unless you know they're fat-free. Also, deep-fried chimichangas and hard tacos.
Italian
Good for you: Tomato-based sauces. Red or white clam sauces. Pastas - if you watch the portion sizes and don't get dishes stuffed with cheese. Simply grilled chicken, fish, or seafood.
Steer clear of: Breaded and fried veggies, pancetta, sausage, cheese, and Italian cold cuts, as well as cream or egg sauces.
Breakfast
Good for you: Fresh fruit, oatmeal, cold cereal, English muffins, toast, or small bagels. Pancakes and waffles can be fine if you skip the butter and use syrup sparingly. Eggs are high in cholesterol - try ordering a veggie-stuffed omelet or scramble made from egg whites or egg substitute.
Steer clear of: Donuts, biscuits, and croissants. Ham, bacon, sausage, home fries and hash browns.