1. Drink water, unsweetened tea, or coffee.
  2. Choose meals with large servings of vegetables or plant-based meals, such as grilled vegetables, legume-based dishes, or salads. Avoid meat whenever possible. Ask for alternatives like mushrooms, tofu, or beans.
  3. Ask the server not to add cheese to your dishes.
  4. Opt for a touch of olive oil and vinegar or lemon as dressing. If these aren’t available, ask for the dressing to be served on the side. That way you can use less of it.
  5. Stay away from foods that are drenched in cream-based sauces and gravies.
  6. Order items that are steamed, grilled, or boiled—not fried.
  7. Opt for brown rice or whole-wheat pasta instead of white rice and regular pasta. Choose whole-wheat bread or tortillas instead of white bread or regular tortillas for sandwiches and wraps.
  8. Choose a small- or medium-portion dish. Do you need to eat an entrée? You might order two or three side dishes instead. Grilled/ sautéed vegetables, rice, and beans are great choices.
  9. Order fresh fruit for dessert. Ask for no sugar to be added.
  10. Call ahead. Find out if the kitchen can modify menu items. Ask what kind of oil the cooks use. Most restaurants are willing to replace butter with olive oil, or suggest menu items with no oil or saturated fats.

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