As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
If you drink cappuccinos or lattes — ask for them with fat-free (skim) milk.
In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
Ask for salad dressing to be served on the side. Then use only as much as you want.
Add little or no butter to your food.
Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
Order foods that do not have creamy sauces or gravies.
Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
Ask for whole wheat bread for sandwiches.
Order an item from the menu instead of heading for the “all-you-can-eat” buffet.
Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
If portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
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Order the appetizer-size portion of
your entrée if it's offered.
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Share a main dish with a friend.
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If you can chill the extra food right away, take leftovers home in a “doggy bag.”
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When your food is delivered, set aside or pack half of it to go immediately.
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Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
packed with veggies, to help control hunger and feel satisfied sooner. 
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