Is it possible to dine out without falling completely off the wagon in your efforts to eat wisely? Yes, if you arm yourself with knowledge before you order. You can check out a chain restaurant's Web site before leaving home. Even if you can't similarly scrutinize your favorite local restaurant menu, you can apply some general guidelines. Try the following tips:

• Request all salad dressings and sauces "on the side"; then use a little at a time. You will generally use less if you try dipping your fork into the dressing and then to the food rather than pouring it over your food.
• Make certain that all things toasted, such as a sandwich roll, come "dry" rather than with butter or other spreads.
• Request double vegetables so as to "fill up" on them since they generally contain less calories.
• Avoid starches if they have added calories – for instance, mashed potatoes which contain butter and cream/milk as well as potatoes.
• Don't order any beverages containing calories. Order only baked, broiled, and roasted foods which generally contain fewer calories than other cooking methods.
• Avoid anything with fried components.

Don't be shy about asking exactly how food is prepared. Marinades and sauces can add fat and calories to otherwise healthy grilled dishes. Could the chef hold the salt and let you season that salmon entrée yourself?

Be wary, too, of liquid calories. Beverages can add hundreds of hidden calories to your nutritional tab at a restaurant.

Splitting the restaurant's oversized portions into two entrees is also another option. Even though some restaurants charge extra for sharing an entrée, the additional cost is worth it as an investment in your health; besides, it is still cheaper than paying for two full meals.

And don't forget the "to-go" box. If your willpower is too weak, try asking for a to-go box as soon as your meal arrives; then put half the serving in the box before you dig in.

Lastly, simply slowing down your eating – even at a fast food restaurant – can give your body time to register you are getting full. Gobbling your meal gets food into your body before your built-in "enough" alarm goes off. Besides, as long as you have gone to the trouble and expense of dining out, why not take the time to savor every bite?