8 Simple Rules

1. Don't go hungry all day because you're having a big meal in the evening. Eat a light breakfast and lunch, and snack on fruit throughout the day - or you might end up eating your meal so quickly, you don't enjoy it.
2. If you're trying to lose weight you can cut down on calories by either opting for just two courses when you dine out or choosing two light starters, instead of a starter and a main course.
3. Pay attention to how food is cooked. Fried, roasted and sautéed food is cooked in oil and probably higher in fat than food that is steamed, stir-fried or baked.
4. Very often sauces and dressings are high in fat or oil. If you're trying to cut down on the fatty foods in your diet, ask your waiter to serve the sauce on the side rather than over the food.
5. Simple, plain foods are often the healthiest - you know where you stand with steamed vegetables, boiled rice and grilled chicken! However, in restaurants, fancy food names can disguise simple, healthy dishes (or complicated, fatty ones). Ask your waiting staff for more information before ordering. They should be able to tell you how a dish is cooked and its ingredients as part of the service.
6. Some restaurants serve mountains of food. Remember, just because it's on your plate, you don't have to eat it.
7. It takes roughly 20 minutes for your brain to register that your belly is full, so leave a little time before ordering your dessert course - you might not be able to fit it in.
8. Dessert doesn't have to mean double chocolate fudge sundae! Sorbet, some yogurts, and fresh fruit salad are all great low fat choices that should satisfy a sweet tooth.

Fast Food and Takeaways
Fast food can mean high fat, unless you've got the know-how...

Down the Chippy
• Tempted to order the large bag of chips? Choose the smallest portion size in the shop or share the bag with someone you love, and make sure you get the baked or low fat variety.

At the Pizza Parlour
• Rather than eating a whole pizza, share one with friends and get a huge bowl of salad from the salad bar. If you're at home, make a fresh, green side salad, and use low fat dressing or plain Balsamic Vinegar as a dressing.
• Pizza bases are actually very healthy, with lots of carbohydrate energy, and fiber. A deep pan base with a fairly plain topping is quite nutritious…but thin crust is even better.
• Cheese - a main ingredient of pizzas - is very high in fat. Don't ask for it as an extra topping, avoid super-cheesy pizzas, and load up with vegetable toppings.
• Little extras all add up - garlic bread, extra pepperoni, beer, etc.! Try not to order all the trimmings unless you're absolutely sure you want them.

In the Burger Bar
• If you're thirsty, a cup of coffee, a diet soft drink, a carton of milk or some pure fruit juice are much better options than a milkshake, which tend to be made with syrup and whole milk.
• You have to eat a lot of french fries to feel full, despite the fact that their thin cut becomes saturated with fat during cooking. If you can give them a pass, you'll feel healthier for it.
• The smaller and plainer the burger the better; grilled meat patties are better than fried. And don't be fooled that fish burgers are healthier - they're usually deep fried in batter.
• Ask them to hold the mayo - it's never low fat. Stick a portion of mustard or ketchup on your burger instead…but remember ketchup has lots of sugar which can help you store fat.

Ordering Indian
• Bear in mind that plain, boiled rice is a much healthier option than pilau, which is fried in oil. Chapatis or roti bread is likewise a better bread choice, compared to naan (which can be smothered in ghee).
• Tikka and tandoori chicken are brilliant choices - but without the massala sauce. Tikka means dry-roasted, while tandoori dishes are marinated in spices and yogurt.
• Dishes to avoid are korma and biryani, because they're covered in cream or oil. Meaty curries tend to have a higher fat content on average.
• Take advantage of the delicious vegetarian dishes on offer, such as lentil dhal, spicy spinach (saag), and potato and cauliflower curry. And raita (cucumber and yogurt) is the condiment to choose over chutney!

Ordering Chinese
• Rice portions are often generous, so share one between lots of people. Again, the plainer the rice, the better. Egg-fried rice is much higher in fat.
• Eating with chopsticks will make your meal last longer, as you'll eat smaller mouthfuls, and it'll make you feel like you've eaten more. Try it.
• Chinese sauces are fairly low in fat (though high in sodium) - black bean, plum and hoisin are all good, as is soy sauce. Lower fat protein choices like chicken, shrimps or tofu - as long as they're not deep fried - should be top of your list.
• Watch out for tasty deep-fried extras like dim sum, prawn crackers, spring rolls, and crispy duck.
 

*Use the internet! 

• In this information age, it very easy to plan ahead.

• Simply go to the web site of the restaurant you will be visiting and take a look at their nutrition area (most have them), and find a selection that fits with your nutrition needs.

• When you get to the restaurant make sure that you stick to your plan.

• Finally, keep your portions in check.