Ask the Chef About Weight-Loss Friendly Options

Also, see MRC Nutritional Guide to Eating Out.

There's no doubt that eating out is fun and relaxing. Catching up with friends over a good meal is part of the great American past time. Although it is true that restaurant food is often high in sodium, fat and carbohydrates than what is recommended, healthier options are now available at the most popular places to eat. However, avoid making these mistakes:

• Alcohol Adds Calories - The number of calories in an alcoholic drink depends on the strength and serving size. If you want to enjoy a drink, order it in a smaller glass. Try to avoid sugary mixed drinks and stick with tonic water or "on the rocks".
• Avoid Fried Foods - To reduce calories and cholesterol, you can usually request the fried foods to be substituted with grilled, broiled or baked items. If there are ingredients that you shouldn't eat, request that your meal not include them.
• Keep Sugars and Salts in Check - One of the main problems with eating processed foods are the added sodium and added sugars. Choose foods and side dishes with less sauces or gravy to control your intake of fats.
• Ask for Extra Plates - Order an appetizer, entrée, and side along with extra plates. Then, divide each among your friends or family members. Or, eat out where they serve tapas tableside.
• Take It Home - If you are eating out because you don't have time to cook a meal, you have options. Since restaurant serving sizes are larger than ever, consider a doggie bag. That way you can create smaller portions and share a meal with yourself.

If you're on a diet, you already know eating out can be tricky. Since you are likely limiting calories, ask your server for help with the menu to make smart choices. When eating out, many restaurants, fast food franchises, and food trucks offer healthy options with menu items that are better for you. Add a splash of will power, make good menu choices and enjoy a guilt-free meal.

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Having a better understanding of the food you are ordering will help you make a more informed decision. Download the Tips For Eating Out guidelines from the National Institute of Health and National Heart, Lung, and Blood Institute for additional advice on eating at franchise food chains.