Going out to dinner tonight? The best way to eat healthy and still enjoy the foods you love is to consider some smart strategies beforehand. Why? According to a study by the American College of Cardiology, most people consume an additional 500 calories when dining out. If you’re following the South Beach Diet, you already know this healthy lifestyle doesn’t stress counting, whether it’s calories, fat grams, carbohydrates, or anything else. But we all know calories do count. Here are some easy ways to avoid overdoing it at a restaurant:

1. Just say no to the bread basket.
   If it’s not in front of you, you’re less likely to grab a piece of bread and eat it out of habit. Moreover, eating highly processed foods and refined carbs, such as white bread rolls, can cause your blood-sugar levels to spike and thus make you hungrier. If the restaurant offers a variety of breads in the basket, and you’re not on Phase 1, then go for a whole- wheat or whole-grain roll. Or ask for vegetable soup or a side salad to fill you up before the main course arrives.

2. Load up on veggies.
   Skip the side of potatoes or rice most restaurants offer, and ask for extra steamed or grilled vegetables or a salad to complement your dinner instead. Filling up on vegetables curbs your hunger by delaying the absorption of glucose into your bloodstream.

3. Stick to lean protein.
   Not only does eating lean protein allow you to maintain muscle mass during weight loss, but it also helps curb cravings and keep you feeling fuller, longer. The best lean beef choices are ground sirloin, beef tenderloin, top loin, top round, and flank steak. Other lean protein choices include skinless turkey and chicken breast, pork loin, fish, and shellfish.

4. Consider your beverages.
   Skip the mixed drink or cocktail and order a nonalcoholic beverage, such as water, club soda with a twist, diet soda, or unsweetened iced tea. You can have a glass of red or white wine with dinner if you’re on Phase 2.

5. Enjoy dessert.
   You can enjoy dessert during all Phases of the South Beach Diet. If you’re on Phase 1, wait to get home to enjoy your ricotta crème or another Phase 1 dessert. However, if you’re on Phase 2 or 3, you can enjoy a decadent restaurant dessert now and then. Simply employ the South Beach Diet "3-Bite Rule": Order the dessert that is tantalizing you — along with enough forks for your tablemates. Then, savor a few bites and pass the plate to your fellow diners. You’ll soon see that enjoying just three bites of a delicious dessert is enough to satisfy your sweet tooth.