How to eat healthy when dining out

6. The two slice pizza rule. I've yet to meet a person who doesn't like pizza. It's one of those universally loved foods. The problem -- it doesn't fit easily into a healthy diet. How do you make it fit? Go thin crust (whole wheat or multigrain), light on the cheese, no fatty meat toppings, and always limit yourself to two slices. For example, two large slices of a veggie lover's thin crust pizza will cost you about 350 calories and 14 grams of fat. Not a low-fat meal, but it's reasonable. If two slices doesn't fill you up, enjoy it with a salad on the side (low-fat dressing, of course!). Compare that to a deep dish, meat lover's pizza topped with bacon, sausage and pepperoni. Two large slices rings in at about 700 calories and 40 whopping grams of fat (most is the artery-clogging saturated kind!).

7. Choose chicken, fish or beans -- not ribs, wings or alfredo. Grilled chicken or fish (especially salmon with those incredible omega-3 fats), chili, bean soups, veggie-loaded stir-fries, and pasta with tomato sauce are all great menu options. A side order of grilled or roasted veggies is always a wise idea. If it's beef you want, a small filet mignon or sirloin steak is your best bet. Steer clear of chicken wings, ribs, and cream-based pasta sauces like alfredo -- they're called heart-attack-on-a-plate for good reason.

8. Avoid liquid candy and calorie-laden shakes and smoothies. For many people, beverages have become a major source of calories in the diet. A large soft drink (24 oz/730 mL) provides more than 300 calories and 20 teaspoons of sugar. A large milkshake, McFlurry, or blizzard-type drink can contain from 800 to more than 1,300 calories, 27 to more than 50 grams of fat, and as much as 35 teaspoons of sugar per serving. I believe in "everything in moderation," but these concoctions are outrageous -- way beyond moderation. Even smoothies, which many think of as the ultimate health drink, can push the limit with over 600 to 700 calories per serving (the best type of smoothie is the homemade kind, made with real fruit and low-fat milk or soy milk). So, what should you drink with your meal? How about a glass of milk, some water, or an unsweetened iced tea? Sparkling water or mineral water with lime or a touch of fruit juice is also light and refreshing. Chocolate milk for the kids is a much better option than pop. And for alcoholic beverages, a light beer or wine spritzer helps keep calories under control.

9. Be cautious at the coffee counter. Large-size specialty coffees, iced coffees, and hot chocolates made with syrups, whipped cream, and full-fat milk or cream can clock in at more than 500 calories and 16 grams of fat. That's not a beverage, that's a meal. Specialty teas made with whole milk, like some chai teas, aren't much better, containing almost 300 calories and 16 grams of fat. If you have a large muffin, scone or giant-size cookie with your beverage, count on adding another 400 to 500 calories or so and another 20 or more grams of fat. And some people do this every single day! If ever there was a time to keep it simple, that time is now. Your best bet: a latte or cappuccino made with skim milk or a simple green or black tea. If you must have a snack, consider a nature bar made with nuts and seeds, and share it with a friend.

10. Ditch dessert, take a walk. On occasion, a decadent dessert, shared with a friend, is perfectly acceptable (especially when it's made with chocolate!). More frequent dessert diners should consider low-fat frozen yogurt or fresh fruit, like seasonal berries. At fast-food outlets, most berry parfaits are healthy and delicious. A small soft serve cone has less fat than most other options. But the truth is, by the time most people get to dessert they've already had more calories than they need. My advice? Instead of dessert, go for a walk and burn off those extra calories.

Read more:
• 5 healthier junk food choices
• Smart choices at the food court
• 5 sneaky things that will make you gain weight

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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.