Tips for Eating Healthy When Eating Out

There's something about eating out that tips the scales – the weight scales, that is – against us. One dish can easily be 1,000 to 1,6000 calories – and that's not including things like bread, soda, and dessert. If going to a restaurant is a rare event for you, then go ahead and enjoy yourself. You can be your normal healthy self the next day. But if you eat out regularly, there are many smart choices you can take to make it a healthy experience.

•  Don't set yourself up to overeat. If you know you're going to have five heaping plates of something or other if you go to a buffet, then don't go to buffets . If a certain calorie-packed dessert at a restaurant is irresistible, then have the dessert alone. Not entirely healthy, but better than eating a full meal and the dessert.

•  Order water. It's free – money-wise and calorie-wise, and yet it's one of the most important things you can give your body. Pass up on that soda or lemonade with free refills – the calories can add up faster than you realize.

•  Skip the bread (or the tortilla chips, fries, etc.) It's just empty calories that will assure you eat more than you need. If you can't resist the bread (etc) in front of you (and your dining companions agree), just ask the waiter not to leave it on the table. If you simply must have something , make a bargain with yourself: just one piece of bread (no butter or oil) or 12 tortilla chips. Eat them slowly, savor each bite, because when you're done, you're done.

•  Lay off the sauce. Or the mayonnaise. If you order salad or anything else that comes with dressing, ask for it on the side. Low-fat/fat-free salad dressing is better than the regular stuff, but it still has a lot of empty calories and sugar. The best salad dressings are things like vinaigrette, roasted red pepper, or lemon juice. You can always bring some with you.

•  Try things that are steamed (a bit of pepper or dill does wonders – honest!), broiled, baked, or roasted. Avoid anything breaded, battered, or fried.

•  Don't be afraid to ask for things off the menu or for substitutions that would make your dish more healthy. If asking doesn't work, it doesn't – but more often than not, it will.

•  Realize that restaurants serve absurd portion sizes – and do something about it! Have an appetizer as your main dish. Split a dish with a friend, if you both like the same thing. Or ask for a doggy bag with your order, and put half your plate in it. Don't wait until you are full – people tend to overeat if the food is right in front of them.

•  Split dessert, or take it home and eat it later. Or better yet, have hot tea or coffee instead. Just mind how it gets sweetened. Feel free to bring packets of Splenda from home.