Eight tips for staying on track when eating at a restaurant

Print this list off and keep it in your purse when you're faced with tough decisions at a restaurant. We want you to enjoy eating socially, not fear every menu put in front of you. These eight tips will surely help you stay on track.

Burgers: Forgo the bun and wrap your patty with lettuce.

Chinese: Trade fried dumplings for steamed and lo mein for brown rice. You’ll cut extra fat and get a fibre boost.

Indian: Order chicken tikka or lentil dishes instead of cream or coconut-milk-based curries. Munch on crunchy pappadums, not thick naan.

Italian: Substitute grilled chicken on pasta with a sprinkle of parmesan for chicken parm.

Japanese: Tempura is tempting, so fill up with a bowl of miso soup or edamame first.

Mexican: Fill your burrito with black beans instead of refried. And the spicier the salsa, the better — it’ll turbocharge your metabolism.

Pizza: Ditch the deep-dish for thin crust. Bonus points if you order a whole-grain base.

Subs: Skip the tuna salad, which can be loaded with fat from mayonnaise, and go for turkey or vegetable fillings.

What helps you stay on track at restaurants?

Get more tips on how to eat healthy when eating away from home.