9 tips for making healthy choices at restaurants

Whether you're dining out at a major national chain or a locally-owned family restaurant, following a few of these health-boosting tips will help you choose a meal that's pleasant while keeping your health goals firmly in view.

• If you get a baked potato, fill it with veggies from the salad bar.
• Ask if you can have salsa instead of butter and sour cream.

Most restaurants post their menus on their websites these days.

• Decide before leaving home what you'll order.
• If you don't see anything healthy, pick another restaurant.

Avoid dishes with words like creamy, breaded, crisp, stuffed, buttery, sautéed, au gratin, thermidor or Parmesan.

It may not always be the low-calorie choice just because it doesn't have meat. Avoid dishes containing lots of nuts and cheese.

If you need to munch on something while you wait for your meal, ask for a plate of raw vegetables.

• Forget the piña coladas and other exotic mixed drinks that are high in calories.
• Have a glass of wine, a light beer, or a vodka and tonic.

• For a good low-fat, low-salt option, order fish steamed, baked, barbecued, sautéed, blackened or grilled.
• Ask for sauce on the side.

It slows you down, helps you to enjoy food more, and lets your brain know you're full.

• Ask for a carafe of water as soon as you sit down.

Have some sorbet or a nice piece of dark chocolate at home. It will save you money, too.

As many of us eat out at restaurants more often, it's helpful to have clear nutritional information about what we're eating. With these nine tips, you can be sure you're making the healthiest choices possible while still enjoying your evening out.