There are a few of options if you’re going out with a few friends or family – decrease your calories throughout the day, increase your activity during the day, or watch your calories during the meal. While all three of these options require increase attention on your part, counting your calories at the restaurant can often be the most annoying, especially if you’d rather be concentrating on just having a good time.

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The Best Laid Plans

Planning your outing in advance can go a long way to keeping you within your calorie goal. Many restaurants are now offering low-calorie choices on their menu, so discuss in advance where you and your group would like to go. With so much variety these days, it should be a simple matter for everyone to be able to agree on a place to go. If possible, call ahead or look online to find out what is on the menu so you can plan your meal in advance. Many restaurants also now have nutritional summaries for their dishes.

Rather than arrive hungry, have a light snack before you leave

The Hot Seat

As soon as you sit down, ask your waiter for a glass of water. This will keep you busy until your food arrives. Skip the bread basket or ask the waiter not to bring it at all. If you’re dining with others, tear your roll, biscuit, or breadstick in half and eat it slowly, making it last as long as possible. Order a small salad instead of eating the bread. This will also help you reach your vegetable and fiber consumption for the day.

Choose beverages that don’t have a lot of empty calories.

Water is always best

Made to Order

Make sure you know what you’re ordering! Ask questions if you don’t understand what a word means. Consider ordering an appetizer or a couple of side dishes instead of an entrée. See if you can order lunch sizes or kids meals. The portion size may be perfect, and it’s often less expensive. In many restaurants, the entrees are big enough for two or more, so if you’re not planning on sharing your meal, ask the waiter to bring out half now, and box up the other half to take home.

Don’t be afraid to ask for modifications to a dish. The following changes could save you pounds: condiments on the side, grilled/baked/roasted instead of fried, steamed/boiled/raw vegetables with no oil or butter, skinless chicken, vegetables instead of French fries, baked potato with salsa instead of sour cream. Ask your waiter to hold the bun on your burger or sandwich, or just take off one or both sides. Some buns can be up to 400 calories!

For both soups and pastas, choose tomato- rather than cream-based dishes. The calorie difference could buy you a dessert and the meal will be just as filling. Choose from the following condiments – they’ll spice up your meal without adding fat and calories: salsa, cocktail sauce, low-sodium soy sauce, mustards, lemon, herbs and spices, vinegar, ketchup, parmesan cheese, horseradish. Choose salads without bacon and croutons, be careful with the amount of cheese and peanuts, and always order your dressing on the side. When eating the salad, use the “fork method” – dip your fork in the salad dressing before spearing a leaf.

Speaking of forks, try putting yours down between bites. This will slows you down and allow your body time to sense when you are getting full. Eat slowly and make conversation. When you start to feel full, put down your fork and ask the waiter to remove or box your food. If the waiter isn’t in sight, move your plate out of reach so you won’t be tempted to nibble.

Your Just Desserts
You can satisfy your sweet tooth as long as you keep your head. Order a fruit or sorbet for dessert, or go for a cappuccino or latte instead. And don’t forget to share! One dessert to four forks is a great ratio.