How can I maintain a healthy diet while dining out?

Maintaining a healthy diet while dining out can be challenging, but it's entirely possible with some smart choices and strategies. Here are some tips to help you make healthier choices when eating at restaurants:

1. **Check the Menu in Advance:** Many restaurants post their menus online. Take a look before you go to identify healthier options and avoid impulsive choices.

2. **Choose Wisely:** Opt for dishes that are grilled, baked, steamed, or broiled instead of fried or sautéed. Lean protein sources like chicken, fish, or tofu are often better choices than red meat.

3. **Watch Portion Sizes:** Restaurant portions are often larger than necessary. Consider sharing a dish with a dining companion or ask for a to-go container to save part of your meal for later.

4. **Start with a Salad or Soup:** A salad with plenty of vegetables or a broth-based soup can help you feel fuller before the main course arrives.

5. **Skip the Bread Basket:** Avoid filling up on bread and butter before your meal. If you want a small piece, limit yourself to one and then have the server remove the basket.

6. **Customize Your Order:** Don't hesitate to ask for substitutions or modifications to make a dish healthier. For example, request steamed vegetables instead of fries.

7. **Choose Water or Unsweetened Beverages:** Stick to water, herbal tea, or unsweetened beverages instead of sugary sodas or cocktails, which can add extra calories.

8. **Be Mindful of Sauces and Dressings:** Ask for sauces and dressings on the side, so you can control how much you use. Use them sparingly or dip your fork into the sauce before each bite.

9. **Limit Alcohol Consumption:** Alcohol can contribute empty calories. If you choose to drink, do so in moderation.

10. **Practice Moderation with Desserts:** If you want dessert, consider sharing it with others at your table or choosing a smaller portion.

11. **Listen to Your Body:** Pay attention to your hunger and fullness cues. Stop eating when you're satisfied, not when your plate is empty.

12. **Don't Rush:** Eat slowly and savor your meal. It takes time for your body to register that it's full.

13. **Be Mindful of Hidden Calories:** Be aware that some dishes may contain hidden sources of extra calories, like excessive cheese, cream, or high-fat ingredients.

14. **Plan for Special Occasions:** If you know you'll be dining out for a special occasion, plan your other meals and snacks earlier in the day to accommodate the restaurant meal.

Remember that occasional indulgences are okay, and it's essential to enjoy your dining experience. Focus on making balanced choices most of the time, and you can maintain a healthy diet while dining out without feeling deprived.