You’ve probably heard that eating out is bad for your waistline. If you haven’t already done your research to find out whether this is true, here’s my take on the matter:

It is true that eating out can be bad for your waistline. The reason is that a lot of foods we choose to order from fast food restaurants are high calorie, high fat, and/or high sugar. Though most of us are generally aware of the types of foods that tend to be not-so-great for our waistline, it is easy to be fooled (think hidden calories) and it can be difficult to resist temptation (think delicious chocolate cake).

Here’s how to ditch the extra calories and possibly avoid overindulging next time you go out to eat.

Dressings

Dressings can be loaded with calories. Go for oil-based dressings rather than creamy dressings to cut back on some of those unwanted calories. Ask for light dressing or have them put your dressing on the side so you are in control of how much goes on your salad (though beware, this requires some self-control). You can also skip the dressing and squeeze fresh lime or lemon juice over your salad as it many have plenty of flavor from all of its toppings.

Sauces

Just like dressings, sauces can be loaded with calories. Ask for light sauce or go without (depending on the dish).

Cheese

Cheese is delicious, but it can add quite a few calories to your meal. Ask for light cheese on your pizza or just a sprinkle of cheese on the top of your salad. Most cheeses are very flavorful so you don’t need much in order to please your taste buds.

Drinks

Though not as tasty as other drink options, water is by far the best choice when considering your waistline. Water has zero calories and is a nutrient required for many other body functions. If you aren’t feeling like just regular old tap water, maybe try carbonated water (aka bubbly water, sparkling water, soda water, seltzer water, and club soda). Or, go for a diet soda; though you should likely limit your intake of this beverage as well. If water and diet soda aren’t your cup of tea, make sure you are saving regular sodas or juices for special occasions as these drinks are packed with empty calories.

Cooking method

Go for steamed, grilled, or baked and avoid things that are labeled fried, crispy, or breaded. Fried, crispy, or breaded foods tend to be higher in fat and calories.

Portions

Most places serve portions that are way more than what we need to be eating in one sitting. If the plate is bigger than your head and comes out with food flowing over the edges, I’d say the portion is probably too big. I recommend either asking for a box and taking the leftovers home or splitting a full portion with your friend. If you are going for the leftovers, box up half of your meal before you start eating so you don’t overindulge.

Be picky

Be selective about what goes into your meal. Ask if you can have light cheese, light dressing, or whatever else will make the dish a bit healthier. If the answer is no or if the menu specifies “no substitutions allowed,” try your best to find another option that is nutritious and appeals to your taste buds.