Skip the appetizer if you are watching your weight. Or, select an appetizer as your main course. Smart choices include salads, steamed or broiled seafood with cocktail sauce, fruit plates, raw vegetable platters and clear-broth soups.

Choose hot breads to help you use less margarine and spreads.

Select whole-grain breads and crackers for added fiber.

Ask to have bread served with the meal to reduce the temptation to overeat.

Choose dark greens which are higher in vitamins and minerals.

Ask for the salad dressing to be served on the side so you can determine how much you will use.

Request reduced-calorie salad dressings or use a slice of lemon as a low-calorie alternative.

Ask about preparation methods and serving sizes.

Review descriptions of food items carefully. Watch for terms that can be clues for fat and sodium.

Plan to take a portion of your meal home in a doggie bag.

Choose water, juice or spritzer.

Avoid drinking alcoholic beverages before the meal since they can stimulate your appetite.

If you plan to drink alcohol, do so in moderation. Alcoholic beverages are high in calories and low in nutrients. Order wine by the glass rather than by the bottle.

Choose fresh fruit, sherbet, fruit ice or sorbet which are lower in fat and calories.

If you are watching your weight, skip dessert or order something you can share with your dining companion.