How to eat healthy when dining out

Please note: As you read some of the fat and calorie numbers below, keep in mind that most of us need no more than 1,800 to 2,000 calories and 55 to 65 grams of fat for an entire day.

1. Go online before you dine. People consistently underestimate the calories, fat and sodium in a typical restaurant meal. Don't make that mistake. Most restaurants today, especially fast-food outlets, coffee houses, and doughnut shops, provide full nutritional information for all of their products on their websites. You need to know what you're eating. Print off the nutrition information from the places you eat at most often and keep a copy in your car. Get your kids involved -- they need to learn how to make healthy choices too.

2. Super-sized portions equal super-sized people. Bigger portions on a plate encourage people to eat as much as 50 per cent more calories. That's why it's so important to downsize, not super-size. The smallest portions available, including those intended for children, are generally the best size for everyone. A small hamburger may ring in at only 250 calories and 8 grams of fat, but a double patty mega-burger can set you back 700 calories and 40 grams of fat. A smalll order of fries might contribute 250 calories and 11 grams of fat, but go for large and we're talking 600 calories and 30 grams of fat or more. Another way to downsize is to share your entree with a friend or enjoy an appetizer as a main course meal.

3. Go for greens, but dress them properly. Salads are a super part of any meal, as long as you're wary of calorie-laden dressings and fatty extras like cheese or bacon. A fully dressed large caesar salad may cost you over 500 calories and more than 50 grams of fat. Slash the calories and fat by ordering light or low-fat dressings. Get the dressing on the side so you control how much you use. Always opt for salads made with darker greens like spinach or romaine, rather than less nutritious iceberg lettuce. Add beans, lean grilled chicken, or fish if you want a main meal salad.

4. Deep-fried is dangerous. Avoid deep-fried foods as much as possible. They're loaded with calories and fat, which often includes nasty trans fats. Doughnuts, fries, onion rings, nacho chips, chicken nuggets or strips, and breaded fish or chicken are all foods that are generally cooked by deep frying. They're definitely not good for your waistline and, especially if they contain trans fats, they're also bad for your heart.

5. Build a better sandwich. A six-inch sub sandwich made with fatty cold cuts like salami, plus cheese and mayo, can hit you with more than 600 calories and 40 grams of fat. A six-inch turkey breast sandwich made with lean turkey, lettuce, tomatoes, onions and mustard provides less than 300 calories and five grams of fat. When ordering a sandwich, request whole grain bread. Stick to lean protein choices like turkey or ham (both are unfortunately still high in sodium). A vegetarian sandwich made with hummus is an even healthier option. Stuff your sandwich with lots of veggies. Hold the mayo or choose low-fat or light mayo if available. Consider sharing large sandwiches with a friend. For example, most bagels today contain the equivalent or three to four slices of bread. If your sandwich is made with a bagel or large bun, half is all you need.

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Excerpted from Ultimate Foods for Ultimate Health...and Don't Forget the Chocolate! by Liz Pearson and Mairlyn Smith. Copyright 2007 by Liz Pearson and Mairlyn Smith. Excerpted with permission from Whitecap Books. All rights reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.