Do your homework

Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.

Talk to the staff, manager or chef of restaurants you visit frequently to get their help in identifying items on their menu that are the best options for your dietary needs and preferences.

Navigate the menu

When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.

Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.

Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.

A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.

Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind not to order fried ones.

For meat dishes, look for leaner cuts, such as skinless chicken breasts, turkey burgers, pork loin and beef sirloin.

Choose items made with whole grains. Examples include whole-wheat bread, and pasta, as well as dishes made with brown rice.

If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit. Or better yet, share your dessert with your dining partner.

If you have questions, ask your server or other restaurant staff about how items are prepared and what the ingredients are.

Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add. And when choosing a dressing, opt for a vinaigrette rather than a cream-based dressing.

Choose water, diet soda, or unsweetened tea or coffee instead of regular soft drinks or alcoholic beverages. This will save a lot of calories.

Enjoy your restaurant experience

Take half of your meal home. The second half can serve as a second meal. (Two meals for the price of one: What a deal!)

Remember, don't deprive yourself of the foods you love. All foods can fit into a well-balanced diet.