Great tips to keep the calories under control when dining at restaurants

There are many things you can do to keep the calories under control when you dine at restaurants.

Look for entreés that are baked, steamed, grilled, broiled, or poached.
These cooking techniques use less fat in the food preparation and are generally lower in calories and better for weight loss. Avoid crusted, stuffed, and fried foods. Chicken is healthy until you stuff it with butter and cheese and fry it in oil.

Many restaurant meals are swimming in sauces, so become a dipper.

Have your salad dressing and sauce on the side. Then dip into them with your fork for a little flavor. All you need is a taste, and you'll cut calories and fat. Ask for salsa as topping instead of sour cream, butter, cheese, or bacon. Salsa is low in calories, and it tastes great on eggs, baked potatoes, chicken, fish, and many other foods.

Eat half!
Since many restaurant portions are enough for two, ask for a take-out container before you start eating. Divide your dinner in two right away, then take one of the portions home. (Two meals for the price of one: What a deal!)

Have it your way.
Restaurants are into the business of customer service, so it never hurts to ask for weight loss-friendly changes to their fare. Don't be afraid to request special low-calorie or low-fat preparation of a menu item. If mashed potatoes are your weakness, ask for no potatoes and double the veggies to avoid the temptation.

Watch your liquid calories.
Today's drinks are served in huge glasses and contain huge calories. The average-size soft drink at a restaurant is 16 to 24 ounces, sometimes with a free refill. Before you know it, you've sipped more than 400 calories! Remember, too, that alcoholic drinks are often laden with calories. And some decadent coffee drinks have more calories and fat than a slice of pizza.

Choose foods that are whole grains.
Ask for brown rice instead of white. Try to order dishes flavored with herbs and spices, not just oil and butter.

If you have a sweet tooth, split your dessert with others at the table.
Often one or two bites can satisfy your palate. Don't deprive yourself--just have less! If no one will split with you, then order lighter fare, such as fresh fruit or sorbet.

Watch out for the all-you-can eat buffets and specials.
Weight loss studies have shown that people eat 25% more in these settings because they feel like they're getting more for their money. The problem is, you're also getting more calories than you need!

Source: Fitness expert Chris Freytag is the author of Prevention?s 2-Week Total Body Turnaround.