If you’re in the mood for pasta, look for tomato-based sauces rather than cream-based sauces.  Tomato-based sauces are much lower in fat and calories.  In addition, the tomato sauce (or marinara sauce) can count as a vegetable!

When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups.  Soup can serve as a great appetizer to a meal, or as an entree.  Most soups are low in calories and will fill you up.

Look for items on the menu that are grilled, dry-sauteed, poached, or steamed.  These cooking techniques use less fat in the food preparation and are generally lower in calories.

If you want to eat less order an appetizer and a salad as your meal.

A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.

Fish and seafood dishes are great choices for the diet-conscious diner, but order them poached, steamed or grilled rather than fried.

Choose items made with whole grains such as whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.

If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit.  Or better yet, share your dessert with your dining partner.  Half the dish equals half the calories.

If you have questions, ask your server or other resaurant staff about how items are prepared and what the ingredients are.

Don’t be afraid to ask for special low-calorie or low-fat preparation of a menu item.  Virtually all restaurants offer healthy menu items.  If you know what to look for and opt to customize your meal, you can have a nutritious meal whenever, wherever.

Remember, don’t deprive yourself of the foods you love.  All foods can fit into a well-balanced diet.