When eating out while on a diet, the main thing is not to be afraid to ask. Restaurants will honor all kinds of special requests; all you have to do is speak up. Order your food grilled, baked, broiled, poached, or steamed instead of fried. Ask for dishes to be cooked with a little olive oil or spray oil instead of butter. Request extra veggies on your plate and try to keep the carbs to a minimum. 

Get more for less! Who ever said you have to eat an entree? Many people get stuff on the notion that they have to. Definitely not true! Order two appetizers and a vegetable side dish instead and you’ll sample twice the food but eat less overall. 

Make healthy choices such as choosing brown rice or whole wheat bread over refined white bread and rice. Pass up the French fries – since they’re fried – and the mozzarella sticks and order two vegetables, steamed, or a salad and vegetables. If you really want pasta, instead of creamy pasta dishes go for the ones with tomato sauces, which are generally lower in fat and calories.

Eat dessert. If they have fresh-cut fruits on the dessert menu order that, but if you truly want one of those chocolate desserts, order one dessert for the table. A few bites should satisfy your sweet tooth. 

Smart choices at your favorite restaurants:

Fast food:

Choose: grilled chicken or fish. Ask for the sauce separately and use just one tablespoon. Instead of fries, order a green salad with lemon-oil dressing on the side.

Don’t get: deep-fried foods. There are so many other healthy choices now!

Coffee bar: 

Choose: an 8-ounce coffee with skim milk; 11 calories

Not: a 20-ounce latte; 340 calories

Chinese:

Choose: steamed chicken and vegetables, steamed brown rice

Not: dishes with thick sweet-and-sour sauces like sweet and sour chicken, large bowls of fried rice, fried egg rolls, and lo mein.

Italian:

Choose: grilled salmon, chicken, or dishes served with vegetables, or you can use your once-a-week pizza from your plan.  

Not: deep-fried and breaded foods such as eggplant parmesan, creamy sauces such as fettuccine Alfredo, dishes stuffed with cheese such as mozzarella sticks and calzones. 

Alice Harrosh, is a nutrition counselor and manager at Nutrition by Tanya, with 10 locations plus a brand-new one in Queens. Alice knows that making healthy choices is not always easy, as she has been through the struggle herself. As an optimistic person, Alice’s favorite quote is: “It’s never too late to start eating better. If you have a bad morning, make it a better afternoon.” For more information on Nutrition by Tanya or the TAP (Tanya-approved products) food line, please visit www.nutritionbytanya.com or call 844-Tanya-Diet (844-826-9234). For daily tips and inspiration, you may follow @nutritionbytanya on Instagram.

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