Eating out can be a recipe for disaster. Dr. Arthur Agatston explains in his new book, The South Beach Wake-Up Call, that the more meals you eat outside your own home, the more likely you are to be overweight and suffer from obesity-related ailments. According to the American College of Cardiology, when people dine out, they tend to eat on average 500 more calories per meal than they would if they ate a similar meal at home. When you’re not in control of how your meals are prepared, you are more likely to consume more bad fats, bad carbs, sodium, and calories. Of course there will be many occasions when you’ll want to enjoy a night out with your family and friends just for fun or to celebrate a special occasion, so here are some easy ways to avoid overdoing it at a restaurant:

1. Choose the right restaurants. You can make the best food choices when you choose restaurants that rely on healthy ingredients. That means avoiding fast-food chains and family/casual restaurants that fill their menus with fried, overly salted, and sugary foods. Instead, enjoy a meal at a restaurant where you can discuss how the food is prepared with your server and influence what ends up on your plate.

    
   

2. Use the menu as a resource. Be sure to carefully read the descriptions of the dishes on the menu and then ask the server questions about how the food is prepared. For example: Is the fish fried, sautéed, baked, or broiled? Does the sauce contain butter or cream? How are the vegetable side dishes prepared? And don’t be afraid to ask for a dish to be prepared “your way.”

    

3. Give the bread basket the boot. If the bread is not in front of you, you’re less likely to grab a piece or two or three out of habit. Furthermore, eating refined carbs, such as white bread or white rolls, can cause your blood sugar level to spike, making you hungrier. If the bread basket is filled with a variety of rolls and breads, however — and you’re not on Phase 1 — then choose a piece that’s whole wheat or whole grain and ask for extra-virgin olive oil to dip it in instead of slathering on butter.

    

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

    

5. Stick with lean protein. Not only does eating lean protein allow you to maintain muscle mass during weight loss, it also helps curb cravings and keeps 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. You can also go meatless and ask for a dish made with tofu, beans, and/or vegetables. Request that your entrée be baked, grilled, broiled, or sautéed (with extra-virgin olive oil). And ask for sauces on the side.

    

6. Consider your beverages. For a nonalcoholic beverage, enjoy water, club soda with lemon or lime, diet soda, or unsweetened iced tea. If you don’t drink alcohol, we’re not encouraging you to start, but if you do and are on Phase 2 or Phase 3, you may enjoy a drink or two occasionally. It’s best to wait until your meal is served to drink; this will help stabilize swings in blood sugar and prevent cravings. You can have a glass of red or white wine or extra-brut champagne, or a light beer with your meal. If you want a cocktail, opt for one made with a sugar-free mixer like diet soda, club soda, or seltzer. It’s recommended that women limit their intake to one alcoholic beverage a day, and men to one or two a day.

    

7. Enjoy dessert, in moderation. You can enjoy dessert during all Phases of the South Beach Diet. If you’re on Phase 1, wait to get home to enjoy a ricotta crème or another Phase 1 dessert. However, if you’re on Phase 2 or 3, you can enjoy fruit and a little cheese or a more decadent restaurant dessert now and then. If you do splurge, simply employ the South Beach Diet "Three-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.

For more dining-out tips and advice for healthy eating while out and about, order Dr. Agatston’s new book, The South Beach Wake-Up Call here!