There's no reason to fall off the wagon when you go out to eat to a restaurant — remember, no excuses!

Eating Out Guide

There's no reason to fall off the wagon when you go out to eat to a restaurant — remember, no excuses! As much as I'd like you to eat at home, eating out is a way of life. Whether it's for work, when you're traveling, or with friends, don't give in to temptations on the menu. You can go about your normal life and still stay on track. The key to success is implementing a few new habits to arm yourself against self-sabotage in any situation.

Dining Advice

Know your enemies. It goes without saying that you should try and pick the healthiest restaurant possible, but if this isn't an option or you don't know what the restaurant will offer, try to identify ahead of time which menu items could throw you off your diet. Address them in advance by checking out the restaurant's menu online. Simply search for the restaurant’s name, and if they don't post their menu or have their own Web site, see if you can look up some general nutritional facts for dishes that the restaurant is likely to serve. If the restaurant serves an unhealthy dish that you know you can't resist, like the best French fries or soft breadsticks in town, pick another place. There's always another restaurant. If your kids are hell-bent on the pizza joint, resist the urge for a slice of the pepperoni pizza and you'll probably still be able to enjoy a salad, chicken, or fish.

Practice control. Remember, willpower is overrated, and you cannot eat what isn't there. If you are eating at a place that serves bread or chips on the table, ask the server not to bring them.

Get support. If you are with friends and they would normally want to share the nachos supreme, recruit them to help you out. If you can’t convince them to order something healthier, make your friends aware that you are watching what you eat, and ask them to help you resist. Have them keep the chips on the other side of the table, and tell them not to let you have any, no matter what.

Ask your server. Educate yourself about the food so that you can make healthy choices. Ask how the food is cooked, whether it's organic, what's used to prepare it, what comes on the side — these are all things you want to know now that you are eating right.

Make substitutions. Order the chicken fajita, but instead of the Mexican rice and refried beans, ask for black beans or a salad on the side. Ask for grilled vegetables instead of a baked potato or French fries. Substitute the hash browns for sliced tomatoes. You get the idea — this stuff will take a little extra thought at first, but in no time it'll be second nature.

Modify the menu. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting changes in the preparation of your food. Ask if you can have your fish grilled instead of breaded; request mustard sauce on your chicken instead of cream sauce; get the salad dressing on the side; and have your omelet made with egg whites.

Hold the condiments. A healthy chicken salad that would be 300 calories can quickly double if a fatty dressing is added to it. A burger can have up to 200 calories just from the ketchup you eat with it. A few simple swaps in your condiments can make a big difference and may be easier than you think. For example, ask for your turkey sandwich with mustard instead of mayo or spice up that burger with a little fresh salsa. And here's another trick: bring your own condiments with you (salad dressing is a perfect example!) so that you are never stuck with what's available.

Watch your portions. The portions we get in restaurants are for the most part completely out of control. Make sure you don't go overboard just because there's more food on your plate than you need. Share an entrée with a friend, or ask the server to put half your meal in a doggy bag before he even brings it to the table so that you can save it for lunch the next day.

Fill up on fiber. Eat as many veggies and as much green salad as you can (as long as the dressing is on the side!), because this will make you feel more full and keep you from overeating other, more fattening foods.

Don't Clean your plate. Stop eating if you are full and leave the food on your plate. Ask the server to take away your plate. If you have to get extreme, you can even destroy the food by dumping salt all over it — get creative about empowering yourself to beat temptation before it beats you.

Be social. There are exceptions, of course, but in general dining out should be a pleasurable experience that revolves around more than just food. It’s just one meal. Sit back, relax, enjoy the company, eat slowly, and savor the whole experience.

The Best Restaurant Options

Now, I know you can't always prepare and eat your meals at home. You can, however, make a point to always head to a restaurant prepared so you won't blow your calorie allowance for the day on an impulsive menu selection. If you're going out for a bite to eat, use this as your guide and don't let your diet dampen your enjoyment of sharing a meal with friends or family. Whether you're craving Asian, Italian, or standard American fare, there's always something healthy on the menu if you take the time to look.

Mexican: Choose chicken, beef, or shrimp fajitas with black beans or salad on the side instead of rice; carne asada (steak with onions and peppers); shrimp diablo (this is grilled with garlic butter — ask that the cook either go easy on it or just leave it off); grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, beef, or shrimp for protein (don't eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans.

Chinese: Look for dishes with meats that aren't breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for beef and broccoli dishes, shrimp and snow peas, garlic chicken, Mongolian beefsteak, or dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.

Thai: Choose any satay dishes (chicken, shrimp, or beef); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.

American: You can order hamburgers (without bread or on a whole-grain bun), turkey dogs, meat chili, vegetable soups, kosher turkey bacon, white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side.

Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.

Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll.

Italian: Order any chicken or fish dish, beef carpaccio, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don't get pasta.

French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don't get potatoes.

Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, yogurt with berries, turkey bacon, or smoked salmon. Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries. 

Cheers!!! You can do this!