Never hesitate to ask restaurants to substitute! Ask to replace fries with a salad or vegetable. If they refuse, request that high-fat foods be left off your plate. Next time, make reservations elsewhere.

Even folks who eat healthy meals at home throw caution to the wind when they eat out. Use these guidelines to eat healthy when you dine in restaurants: 

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

•  Ask for whole-wheat bread in sandwiches, and substitute oil and vinegar for mayonnaise.

•  Opt for brown rice instead of white.

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

•  Ask for salad dressing served on the side. Then use only as much as you want.

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

•  Order steamed, grilled, or broiled dishes instead of fried or sautéed dishes.

•  Stay away from "crispy" or "crunchy" items, red flags that they're fried.

• Choose a small or medium-sized portion. This includes main dishes, side dishes, and beverages.

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

Don't want to overeat? Try these tips! 

According to nutrition experts at the U.S. Department of Agriculture, 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.

•  Set aside a sensible portion on your plate, and leave the rest to take home.

•  Resign from the Clean Plate Club stop eating when you feel full.

•  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.

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

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Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.