By Bob Grimson
Special to The Citizen

Don’t think of restaurants as off-limits just because you’re watching your weight. A little preparation beforehand can help anyone on a weight-loss plan find the right foods in the right amounts when they eat out. Many restaurants are becoming more aware of diners’ preferences and are offering more healthy reduced-fat dishes.

To make the most of what’s out there, choose a restaurant carefully. Look for ones that will likely have the dishes you need. Call ahead and ask if they have a reduced-fat menu or about the items they offer. Try and avoid buffets because of the temptation to overeat.

Before going out to eat, have a light snack such as yogurt, fresh vegetables or fruit. This will help fill you up and cut down on the temptation.

At the restaurant, ask if whole-grain rolls or bread are available and have the waiter leave out the butter. Consider a salad or fresh vegetables as an appetizer. Get reduced-fat or fat-free salad dressing on the side so you can control the portion used. Skip the soup because many of them, especially cream-based ones, are loaded with fat and sodium.

Choose lean cuts of meat, such as skinless chicken or fish. If you’re having pasta, select tomato-based sauces, which are usually much lower in fat and calories than cream-based sauces. Leave the cheese, sour cream and gravy off your side dishes. Ask that sauces or butter be left off vegetables. These all drive up the amount of fat and calories.

Many restaurant portions are larger than the recommended size. Be aware of this and plan ahead to take half home for other meals.

Skip the pie or cake for dessert and go with a fruit cup, sherbet or frozen yogurt. If you decide to splurge, split the higher-calorie treat with someone.

Just because you’re on a diet doesn’t cut you off from restaurant dining. Many establishments will gladly work with you to meet your specific needs. Taking a little time and asking the right questions can mean a night out without breaking your diet.

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