Master the Menu
Many restaurants have a special menu section such as "heart-healthy" or "calorie conscious" -- order from it and turn a blind eye to the rest. Some restaurants even have diet-specific menu choices -- Applebee's, for instance, has a Weight Watchers menu that I really enjoy. (Even if you are not on the plan, you can benefit from these offerings: As a rule of thumb, the lower "point" value a dish has, the less fat and fewer calories it contains.)It also helps to do a little research on your computer. Many restaurants post their full menu online so you can review it, or even make your selection, ahead of time. Another excellent way to be prepared in advance is to visit About.com's Calorie Count, where you can browse restaurants or types of food, see their calorie count and add them to a calorie tracker.
Say "Auf Wiedersehen" to All-You-Can Eat
Try to avoid buffets or eating with people who order huge portions of several dishes and then share them. Choosing a healthy, portion-controlled dish for yourself is a much easier way to stay on track. After all, you want to leave calories to split dessert, right? And when you do split dessert (or anything else, for that matter), make it easier to control your portion by asking the server to divide it in half in the kitchen and bring it out on two different plates. (This also prevents that awkward "Who's going to take the last bite of cheesecake?" moment!)
Go Easy on Imbibing
Not only does drinking alcohol before or during your meal add up extra calories very easily, but doing so can also affect what and how much you eat. Having wine before and even during your meal may act as an appetite stimulant, which can lead you to overeating. Order diet soda instead and allow yourself one glass of wine to enjoy with your meal. Or, if you plan on drinking more, alternate each alcoholic beverage with a large glass of water to pace yourself and stay hydrated.
Curb an Appetite in Overdrive
Have you ever been completely in control at dinner one night and then a virtual eating machine the next? We are all naturally hungrier some days than others. If you're feeling particularly ravenous, ask for your appetizer salad or side salad to be a double-portion. Eating more veggies will curb your appetite and up your meal's fiber count, which will help you feel fuller sooner. It is also helpful on those "extra hungry" days to have a small snack, such as an apple and some low-fat cheese, before you leave home or work for the restaurant.
Get Smart About Subs
You probably already know to make special requests such as asking skin to be removed from chicken, to get dressing on the side or to request that the cook use very little oil in a stir-fry. But what about those ways to save calories that you've never even considered? Get creative with your substitution requests! I love that my favorite Mexican restaurant provides me with bell pepper spears to dip in salsa in lieu of tortilla chips. Whatever you can think of that will help you, ask for it!
Meet Yourself Halfway
Make dining out a diet-friendly -- yet still enjoyable -- experience by including your favorite foods while altering them in such a way that you feel good about it. For instance, if you don't have the resolve to say no to the bread basket entirely, ask the server to sub olive oil for butter. The oil will provide heart healthy fat and makes the bread seem like a more decadent treat. (But remember, its calories count too -- use your knife to add a small drop to your bread rather than dipping if you're really watching your night's calorie quotient.)
Keep it in Perspective
Be careful not to consider every dinner out as a special occassion. If you do have this mindframe, you're sure to go all out and order way to much, eat too fast, and regret it all come morning. (Ever found yourself thinking, "Calories don't count tonight!"? Well, sadly, they always do.) Instead, keep in mind that this dinner is simply another meal and you'll be enjoying another "special" one sooner than you think.
