• Go Green:  Try a salad that is infused with grilled chicken, shrimp or vegetables with fat-free or low-fat dressing on the side.  Try to avoid salads with deep fried or breaded chicken, and cheese, bacon bits, croutons etc.

• Grilled is Great:  Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

• Ask for whole wheat bread for sandwiches.

• Start with a salad. In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

• Choose a “mini” or “medium” portion. This includes main dishes, side dishes, and beverages.

• Order an item from the menu instead of heading for the “all-you-can-eat” buffet.

• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

• Order an appetizer or side dish instead of an entrée.
• Share a main dish with a friend.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.

• To keep your meal moderate in calories, fat, and sugars:

• Order foods that do not have creamy sauces or gravies
• Add little or no butter to your food.
• Choose fruits for dessert most often.

• If the menu doesn’t say how the food is being prepared, ask questions.  You can usually ask for your food to be grilled, steamed or baked.

• Why fill up on bread?  Ask if fresh or steamed vegetables are available, or order a small dinner salad before your meal.

• Watch those sauces and dressings.  Order them on the side, you’ll be surprised how little you actually need.

• We live in the era of “super sizing” and getting more for your money.  Try to remember what they serve is usually more than a serving. Ask for a take out box right from the beginning, place half in the box and enjoy the half that remains on your plate.

• Enjoy each bite of your meal.  We often live our lives rushing from place to place, use your meal as a time to slow down.  It takes the body approximately 20 minutes to know that it is full.

Making small changes can make a big difference.  Try these options: