Dining out when trying to follow a healthy eating program and trying to lose weight can be a big challenge. The lack of control you have over ingredient quality and huge portions can make frequent restaurant eating a very unhealthy habit.

Making smart decisions about what to eat in a restaurant requires that you follow the same guidelines you do when planning your meals at home.

Aim to eat a balanced meal that contains lean protein, nutrient-rich carbohydrates and healthy fats. Ask about how your meals are prepped and ask for modifications as necessary.

Following are some tips that will help you eat healthy when eating out.

PRE-MEAL TIPS

- Do not go to the restaurant really hungry. By the time your meal actually arrives at the table, you will likely be famished and then overeat or load up on bread. Plan to have a healthy snack about an hour before you go to the restaurant.

- As you wait for your dinner, enjoy some sparkling water with lemon. Avoid pre-meal cocktails.

- When ordering an appetizer, stay away from large servings (some appetizers contain all the calories you should be eating in the whole meal). Share it or order one that is only a few bites.

- Avoid fried appetizers, breads and dips. If you feel you may be tempted by rolls, ask that they be removed from the table.

ORDERING YOUR MAIN MEAL

- The biggest problem with eating out is usually the serving size. Most restaurants will serve much more food than you need. Put the excess to one side of your plate before you start eating. The extra portion can be taken home.

- Ask to have sauces and dressings on the side. Ask your server for a balsamic and olive oil dressing. Stay away from creamy, thick ones. One tablespoon of dressing is all you should need.

- Order half-sizes or the smallest size. If you sit down to a plate overflowing with food, chances are you'll clear your plate. Ask for less and you'll eat less

- Start your order by choosing your protein first. Opt for low-fat sources such as chicken or seafood that is grilled, poached or broiled. Your protein serving should be approximately the size of the palm of your hand. Then build the rest of your plate with vegetables and whole grains.

- Ask for streamed vegetables, not fried or cooked with added fats. Don't feel apprehensive about making these special requests. Dining out while trying to follow a healthy diet shouldn't be stressful!

- Ask for the rice, pasta or fries that come with your meal to be replaced with extra steamed vegetables or a side salad (dressing on the side).

- Avoid rushing. Take your time to enjoy your meal

- Remember to count the drink calories you are consuming. If you have wine, stick to one glass only. Skip sugary sodas.

- Try skip dessert, but if you decide to order one, share it. By the end of a meal, a couple of bites of dessert are usually all you need, but if you order one just for yourself, you'll likely eat the whole thing.

GRAB-AND-GO EATING

Fast-food courts and eating on the run can easily sabotage your healthy eating intentions. Whenever possible, find a fresh food place to buy your meals. Take the time to find a few close to you.

- Sandwiches: Choose one that has whole grain bread, lean protein such as skinless turkey or chicken (roasted, avoid processed deli meats), and lots of veggies such as dark green lettuce, sliced cucumbers and tomatoes. Skip the added fats like mayo and margarine.

- Salads: Include a variety of vegetables, legumes and lean proteins and choose a light herb dressing (or keep your own at your office/home so you know the ingredient quality).

Deanna Embury is president of Licious Living (liciousliving.com)