Selecting wisely when eating food you haven't prepared yourself involves some forethought. If you are at a restaurant and deciding what to order, remember that you are there for the atmosphere and the company at least as much as you are for the food. Keep in mind that a healthy diet consists of eating a variety of foods that are primarily low in fat and calories and high in nutrients. There are a number of ways to ensure that you keep to this goal when eating out.

• Phone the restaurant ahead of time or check their website to see the style of their menu and the types of drinks available. Inquire as to whether the meals can be prepared without added fat, oils and sauces, and whether the chef is willing to take special requests. If you eat out regularly, choose restaurants that are happy to cater to your needs.
  
  
• Select carefully from the menu. If you don’t know what is in a dish or how it is going to be cooked, always ask. Often this reveals a way of reducing the calories, for example if a meal is to be made with cream, you can ask for skim milk to replace the cream.
  
  
• Request substitutions. Instead of French fries or chips, request a baked potato, or some other vegetables. If a low-fat substitute is not available, ask that the high-fat food be left off your plate.
  
  
• Always look out for easy ways to cut calories. Look for "heart healthy" choices and low-calorie sweeteners, low-fat salad dressings, low-fat or non-fat milk, diet drinks etc. If a meal comes with sauce, gravy or salad dressing, ask for it to be served on the side. Try dipping your fork in the sauce or dressing and then spearing your food. That way you still get the flavor without all the calories.
  
  
• Avoid foods with descriptions such as sautéed, fried, crispy, pan-fried, creamed, in its own gravy, in cheese sauce, escalloped, au lait, marinated or basted.
  
  
• Eat small portions. Portion sizes in restaurants are often hugely oversized. Remember, you don’t have to eat it all! In some restaurants you can order smaller or half-portions for a lower price; otherwise, stop eating when you are full, leave the rest on your plate, or take the leftovers home.
  
  
• Eat slowly. Eating slowly will allow you to enjoy your meal more and also help you to control your appetite. Don't be the first to finish a meal; instead, pace yourself with the slowest eater. 
  
  
• Ask for a pitcher of water with your meal. Beer, wine and fruit juice can add excessive calories to a meal, particularly when consumed purely to quench thirst. Remember that highly-seasoned and salted restaurant food can create a continual thirst, so it’s good to have a pitcher of water on hand. If you are a regular customer ask the owner to stock low-calorie drinks, mineral water and soda water. 
  
  
• Good restaurant owners appreciate feedback. Let them know if they catered sufficiently for your needs e.g. low-fat choices, low-calorie drinks, smoke-free areas. They will respond to market needs if alerted to them.