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Whenever you can, plan ahead before making your restaurant choice. Don't be afraid to open your phone book to call with questions. Find out whether low fat or health-conscious items are offered on the menu, and how accommodating the chef is. If you end up at a restaurant on the go, or are overruled by your dinner partners, don't fret: you can still take measures to eat well.

Bread may be offered with your meal. Even if it's free, try not to indulge, especially if it's been prepared for you with butter or oil. If you do have some, avoid or go light on the butter. Most often, you won't need an appetizer. If your table orders one, only have a taste of this or that.

Choose broth soups with vegetables instead of cream soups. If you start off with a salad instead, ask for fatty ingredients like croutons, cheeses, meats, and oily or creamy dressings to be left off. If you simply must have creamy dressing, get it on the side so you can control how much you consume.

If ordering wine, limit yourself to two or three glasses. Tea and coffee should have limited sugar or sweetener, and milk instead of cream. Iced tea is better for you than soda. If you want to be really stringent (and budget-friendly) just stick with your complementary water with a squeeze of lemon.

Since American restaurants are notorious for their portion sizes, ask your serving to be halved, share it with a friend, or order the children's size. If you're confident about your self-control, only eat half, and take the rest home with you.

A main course of pasta is best served with tomato sauce rather than creamy sauces or oils. Always get your sauces on the side.

For your meat, see if you can halve the regular size, replacing the empty space with steamed vegetables. Choose fish and fowl over beef, pork and lamb. Don't order anything fried, creamed, sauteed, or scalloped, opting instead for grilled, steamed, poached, and boiled foods. Remember that lemon, vinegar, salsa, and mustard are better for you than cheese, hollandaise sauce, butter, sour cream, whipped cream, or mayonnaise.

Eat slowly, 'listening' to your stomach. If you're full, don't stuff yourself: you can always bring home the leftovers. The chef will understand.

When you still have room for dessert, don't worry, you don't have to skip it if you choose wisely! Sorbet is better for you than most dessert items. If you're cutting your carbohydrate intake, try cheesecake. While fruit is nice, avoid pies, as pastry is usually full of fat. If you really must have your favorite, chocolaty, fatty, delicious dessert, split it with a friend.

Before you leave, keep your server in mind. If she helped you make changes to the menu, or even gave extra suggestions, tip her more than the share you usually give. Upon your return, you can be sure you'll be met with health-friendly options.

Learn more about this author, Currie Jean.
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