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12 tips to eat out without blowing it

Eating out can be a real challenge if you’re trying to watch what you eat. A little preparation and a few techniques to employ at the table can help you eat out without pigging out.

1. Eat something before you eat out. Yes, it seems counter-intuitive, but if you go to the restaurant hungry, you’re more likely to order more, and eat more. Try eating around 100 calories before you go. That might be a piece of fruit, an ounce of cheese, or something else relatively small.
2. Skip the bread. It’s easy to eat a full meal’s worth of calories just from the bread bowl. Try skipping it entirely if you can, or eat just a half of a roll if you just can’t resist.
3. Choose an appetizer or entree, but not both. The portion sizes at most restaurants are huge, so you really don’t need both. Choose one or the other.
4. Divide and conquer! Split your entree with your partner. Order one appetizer for everyone at the table. The same goes for dessert. If you just can’t resist, ask for a half-portion and split it with your date.
5. Instead of a typical appetizer, choose a garden salad or a soup with clear broth. Both will start to satisfy your appetite without adding lots of calories to the meal.
6. Avoid fried foods. Choose vegetables instead of fries or onion rings. Choose a baked meat instead of a fried one. You’ll save calories, and you’ll feel less weighed-down by your meal later.
7. Avoid breaded foods. Breaded foods are often fried, and the breading and grease add lots of calories to your meal.
8. Ask for gravies, sauces, and dressings on the side so you can better control how much of that you eat.
9. Avoid alcoholic beverages and sugared drinks. These can easily add 200-300 calories to your meal. Choose a diet drink or water instead.
10. Skip dessert. I know this is a tough one, but you can do it.
11. Don’t be a member of the “clean plate club.” Portion sizes are very large, so there’s no need to feel that you have to eat it all. If you want, ask that part be put in a carry-out container at the beginning of your meal.
12. Don’t nibble. After you’ve eaten as much as you want to, put your napkin over the food or ask your waitress to take it away. You’ll be less tempted to nibble as you socialize.