up the restaurant menu so you can plan ahead of time what you
• Have a healthful snack before going out, so you don't arrive "so hungry you could eat a horse."
• Request that the breadbasket not be brought to the table, or place it at the opposite end of the table.
• A way to cut down on portion sizes is to share an appetizer and entrée with a friend.
• Choose baked, broiled, poached, steamed, or grilled.
• Be specific about how you want your meal prepared.
• Request that all condiments, dressings, and sauces be served on the side; and use them sparingly.
• Where applicable, request "light on the cheese, please." You may also request that less oil or butter be used.
• If you drink alcohol, alternate every drink with 2 large glasses of water (or seltzer water with a lime/lemon twist). Limit alcohol - it contains a significant amount of calories and may reduce your resolve to eat healthfully.
• If you must have dessert, plan your strategy accordingly. Eat a smaller portion of dinner, order fresh fruit or berries for dessert, and/or share a richer dessert with others.
• Eat slowly and SAVOR every last morsel.
• Bring mindfulness and awareness to the eating experience. Don't sacrifice the goal for the moment.
• If you happen to overeat, re-focus IMMEDIATELY on your goals of healthful eating and regular exercise, instead of waiting to start over again the next day/