Ask for nutrition information (for example, calories, saturated fat, and sodium) before you order when eating out.

Choose foods that are steamed, broiled, baked, roasted, poached, or stir-fried, but not deep-fat fried.

Share food, such as a main dish or dessert, with your dining partner.

Take part of the food home with you and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you're more likely to eat only what's left on your plate.

Request your meal to be served without gravy, sauces, butter or margarine.

Ask for salad dressing on the side, and use only small amounts of full-fat dressings.