Q: I have been eating out more than normal these last few weeks; how do I survive ordering food without getting too far off track?

A: The best thing you can do for yourself in this situation is to have a plan. Consider the menu of the restaurant you are going to and look for things that are broiled, steamed, baked or grilled. You also want to limit foods that are described as ‘crispy’ ‘rich’ or ‘au gratin’.

If you know ahead of time that you are going to go out to dinner then have a lighter lunch. Look for meals that are balanced, including meat, dairy, fruits or vegetables. Ask for a side salad instead of the fries that come with the sandwich.

Some entrées at restaurants are so big that they can be shared among 2 or 3 people; split your meal or ask for a box as soon as your meal comes and pack it away for lunch the next day.

Eat slow. It takes about 20 minutes for your brain to get the signal that you are full. Fast eaters tend to be overeaters.

Put the emphasis on the social aspect of eating out and not the food. Enjoy your friends and/or family.

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com