These dining out rules will help you through a restaurant meal.

1. Do not go to the restaurant too hungry. Remember, you need to limit your fat intake to no more than 15, 20, or 30 percent of calories from fat, depending on which phase of the plan you are in. You also need to keep track your overall calorie intake.

2. Know before you go. If possible, pick a familiar restaurant so you can decide what to order before you even get there. This helps you avoid being tempted by other items on the menu. If you are unfamiliar with the restaurant, make decision quickly and then close the menu to avoid temptation.

3. Order first. This will prevent you from being swayed by someone else’s meal choice and changing your order to something not on your diet.

4. Dare to be Different. Who says you have to order an entrée? You can create your own meal by choosing side dishes and appetizers. This tactic puts you in control of your portions. Plus you get the sample a little bit of everything, making for a more interesting meal.

5. Split an entrée. When eating with a friend, share a main dish. Some restaurant will charge to share a meal, but the cost for two will still be less expensive than buying two whole entrees. And more important, you are saving half the calories and fat.

6. When in doubt, dress yourself. If you choose a restaurant that does not offer low fat salad dressing, take your own.

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