Ask that foods be prepared with little or no fat and with no added salt.

Ask that sauces be left off or served on the side. Choose sauces made with tomatoes or broth instead of butter, cream, or cheese.

Ask for steamed rice or a baked or boiled potato, without butter or sour cream.

Ask that vegetables be steamed and served with no butter or sauce. Ask for lemon juice or vinegar to sprinkle on them for flavor.

Choose minestrone or vegetable soups. Ask about sodium content.

Order salad dressing on the side. Dip your fork in the dressing, then in the salad.

Look for fish, chicken, turkey, or other lean meat that is broiled, roasted, poached, or steamed.

Order 1 or 2 low-fat appetizers or soup and a salad instead of a main dish. Or eat only half of the main dish and take the rest home.

Instead of thinking about what you can't have, think of what you can add to your meal. For example, choose vegetables or fruit as your side dish, look for whole grains, such as brown rice or whole-wheat pasta. Or find foods that include healthy fats, such as olive oil, avocado, or nuts and seeds.

Don't drink your calories. Instead of alcohol or soda, choose water. Ask for a lemon wedge if you want a hint of flavor.

If you want a dessert, try fresh fruit, nonfat yogurt, or sorbet. Or share a dessert.

Doughnuts, muffins, and pastries

Coconut, vegetables with butter, cream, or cheese sauce

Cream, whole milk, and powdered creamers

Bacon, liver, lunch meats, ground meat, and canned fish in oil

Sweets and foods made with butter, coconut or palm oil, or partially-hydrogenated fats