Whether you are going out to eat with friends, attending a family get together, or going on vacation where you will be eating out often, here are some tips to take with you.  Use them to avoid getting lost in the plethora of menu choices and to keep your body happy while enjoying the going out experience:

• Avoid buffets and salad bars - it's easy to overeat there.

• Salads can be a healthy choice, but not if they have iceberg lettuce as a base and are topped with high-fat condiments.  Pay attention!
• Some ethnic restaurants – such as Asian, Indian or Mediterranean – may make use of more fresh ingredients like vegetables and grains.
• Choose salads composed of dark leafy greens topped with vegetables or even fruit. Nuts are a better addition than croutons as long as they aren’t candied. Vinaigrettes are the best choice, or ask for oil and vinegar.
• GO EASY: Fried, batter-dipped, creamy, crispy, Alfredo, au gratin or scalloped.
• LOOK FOR : Baked, sauteed, broiled, steamed or stir-fried.
• STEER CLEAR or SHARE small portions of the appetizer section of fried foods, high-fat dips, fried egg rolls and chicken wings.