Checking the menu online was a great tip.

Thank you 

Here are a few definitions for restaurant terms that may be helpful. The following terms usually signal high fat food preparation terms: au gratin or in cheese sauce, batter or deep fat fried, breaded, buttered, creamed, crispy, double crust, French fried, hollandaise, pan fried, rich, sautéed, scalloped, with gravy, mayonnaise, or thick sauce.

Here are a few that signal high sodium food preparation terms: barbequed, cured, in broth, marinated, pickled, smoked, teriyaki, with Creole, cocktail, or soy sauce.

Hope that  this is helpful. Denise Barratt  MS, RD, LDN
Health Concepts Nutrition 

I like some of these tips, but I was confused that the headline did not include anything saying that the tips were aimed at people trying to lose weight.  Some restaurants don't overdo it on the portions, and people who are underweight or at their ideal weight can benefit from eating the whole portion given and not putting away half right away.

 Special orders?  Good idea.  I believe lots of locally-owned restaurants, especially ones that create different menu specials each day or week, might not have the nutritional information for every meal offered.  Luckily, at least one staff person on the floor probably knows what goes into the pot and can help you choose something healthy for yourself.

And I can't say no to bread.  Often that means I do fill up on my entree faster, which means I have a doggie bag lunch to snack from the next day!  Seems a good economical choice to have a moderate amount of the free bread and then stop eating your entree when you're full.  Just some thoughts from your borderline-underweight friend who gets scolded for not eating more than she does!  ;)

Baked potatoes are great with salsa!

The Los Angeles County Department of Public Health said, "posting calorie information on restaurant menus could play a major role in slowing the obesity epidemic."

"This study shows that providing restaurant customers with calorie information at the point of purchase could lead to more informed decisions, and have a dramatic effect on reducing the overall obesity epidemic."

To get nutrition information from your favorite chain restaurants, check out Wellternatives: http://www.wellsphere.com/wellternatives.s

When you first get to a restaurant ask for a glass of water.  Drink this before you eat anything.  Whether you are starving or not this will help squash any hunger pains and help break the urge to eat all the bread before your entree arrives. 

In Chinese restaurants, choose starters such as the grilled dumplings and opt for vegetable based sauces and vegetarian or low fat main courses e.g. chicken/bean curd in black bean sauce or noodles, bean sprouts and courgettes in a spicy sauce. For desserts try fresh fruit such as lychees. Try to avoid deep fried options such as fried pancake or spring rolls, banana fritters as well as egg-fried rice.

In Indian restaurants it's best to pick tomato and onion sauces or dry cooked dishes e.g. tandoori or opt for vegetarian options with lentils and boiled rice. Try to avoid fried options such as bhajis, samosas and fried rice and rich creamy sauces e.g. kormas.

In Thai restaurants avoid deep fried starters and always choose a vegetable side dish. A fish option is a healthy choice or a chicken and vegetable dish. Coconut milk is a saturated fat – so avoid having multiple dishes with a rich coconut sauce.  

In Italian restaurants, choose pasta dishes with vegetable and tomato based sauces or fish with vegetables or salads. If you are having pizza opt for vegetarian pizzas and salads. Generally try to avoid pasta with creamy or cheese sauces or pizzas with lots of cheese or cooked fatty meats.  When it comes to pizza, opt for vegetarian toppings if you can.  Those cooked fatty meats are best left off. 

tips from http://instantfeelgood.blogspot.com/2008/05/how-to-eat-in-restaurants-when-youre-on.html

1. check the restaurant out ahead of time
2. don't feel obligated to get what's on the menu! Often when I'm not the one who picks the restaurant I ask for a plate of steamed veggies - without butter and a baked potato (also without butter).
3. have a small, healthy snack such as an apple before going
4. drink a full glass of water before your meal arrives
5. make smart choices! use your noggin'
6. make sure there is a lot of green on your plate

Just like when shopping at grocery stores - don't go to restaurants when you are absolutely famished.

 1. Be hungry but not starving if you can help it. This will do away with the syndrome of your eyes being bigger than your gut. You will eat less and take part more in the conversation :)

 2. Skip the dessert - get it later. Why?
Because if one eats a full meal and then follows it with sugar, the digestion of the main meal goes on hold. The body assimilates simple sugars first thereby putting the digestion of your heavy proteins and fats till later. 

 Eat your meal and then go walk to a different location for dessert or eat it later at home. About an hour after your main meal is best.

Try it - you'll notice a huge difference as your traditional bloating after meals will be way less or non-existent.

I usually go to a restaurant's website and scope out the menu for the best dishes ahead of time.  If you have a plan on what to order before you even set food inside you're ahead of the game.  The key is to stick to your "best choice" when you get there and don't let the menu influence you to change.  You can open the menu and not look at it.

Also, Chili's and Applebees allow substitutions like grilled or steamed veggies in place of beans and rice. 

These are fantastic tips!

 I always check menus before going out.  It takes the stress off of choosing a meal and allows you to enjoy it!

I am never afraid to special order.  I always get sauces and dressings on the side.  I also request to have my steamed vegetables without butter.  I've actually sent back veggies that still had butter on them.  Don't be afraid to be picky, it's your health we're talking about!

Also, remember that just because you order a salad, it doesn't mean it's healthy.  Creamy dressings and fried chicken on salads can take a simple dish and create a nightmare!

It's really not hard eating out, you just have to have the right tools!