When we were researching restaurant meals to include in the 400 Calorie Fix, we were shocked to find that eating the 400 calorie way is virtually impossible when you’re eating out. Portions are too big and they have too much fat – chef friends of mine brag about using butter with abandon. And try finding whole grains or beans on the menu. So I was pleased to read in the LA Times that restaurants are beginning to offer lower calorie fare on their menus. You’ll still find plenty of dishes with almost enough calories for the entire day. When you let a restaurant chef decide what and how much you should eat, weight gain shouldn’t come as a surprise. Here are a few tips for eating out sensibly:

1. Start your meal with a side salad, creamless soup, or bowl of fruit. According to research by Dr. Barbara Rolls, people who start their meal this way end up eating fewer calories.
2. Salad dressing on the side and used sparingly, always. At up to 100 calories per tablespoon, dressing can be the highest calorie part of your meal.
3. Enjoy less than a fist-sized portion of pasta, rice, or potatoes plus a palm-sized portion of meat, fish, or poultry. Take the rest home for tomorrow.
4. Wait at least 10 or 15 minutes before making a decision about dessert. Then order just one, with plenty of spoons.