Restaurant Rescue

Happy hour, birthday dinners, business lunches—it always seems like there's some occasion that needs celebrating. But for most dieters, these events can be anything but happy: Instead of enjoying yourself or catching up with friends, you're stressing over what to order, counting calories and wondering how you'll refuse dessert. You're afraid that all your hard work thus far will be undone by one irresistible Death by Chocolate.

Relax! You can eat out without blowing your diet. The secret is to know how and what to order. And with more and more places offering low-fat options or smaller portions, it's easier than ever. Use the tricks below, and your next happy hour with friends will be just that—happy.

Pick the place. Choose a restaurant that you're familiar with, one that serves a lot of nutritious, tasty food. If someone has already made reservations, go online ahead of time to check out the menu (most restaurants post menus on their websites) so you can avoid the pressure of trying to find a diet-friendly dish on the fly.

Eat ahead of time. If you're hungry and it's still an hour or so before you'll sit down to eat, have a small snack, like a piece of fruit and part-skim string cheese, before you leave. It's hard to order healthfully when your stomach is growling.

Master the menu. Certain words can tip you off to the nutritional value of a meal. For instance, baked or broiled is healthy; fried, creamy or crispy isn't. And don't be afraid to ask for something that's not on the menu or to make a special request, like having your meal prepared with little or no oil.

Bypass the bread basket. Try to steer clear of the bread basket if possible—that's no easy task, I know. To make it a little easier, ask the waiter to bring it out with the main course so you're not tempted to nibble while you wait. Or, order water and sip it until your meal comes. If you must have a piece, go for one small roll or a single slice of bread.

Start with a soup or salad. You'll eat less of your main course if you have a salad or a cup of broth-based soup first. Opt for a bowl of plain greens (Caesar or Cobb salads do not count!) and use a low-fat dressing. As for soup, tomato, miso or chicken noodle are good options; avoid cream soups and remember, limit yourself to just a cup.

Take two. An easy way to keep your calories in check is to limit yourself to only two courses. For example, if you want an appetizer and an entrée, skip dessert. Or, order an entrée (or substantial appetizer) and dessert. (Green salads are exempt from this rule as long as they're not loaded with fatty extras; see tip above.) And feel free to split dishes—especially dessert—with your dining companions. Portions are usually large enough to serve several people. Or, take half your portion home; ask the waiter to wrap up half before he even serves it. You're just a few smart moves away from a happy and healthy restaurant meal.