Q: How can I stick to my diet when I go out to a restaurant or to a friend's house for a meal? -T.M.

"Going out" does not have to mean "throwing out" all of your hard work! When dining out there are some guidelines you can follow to assure you stay within your health plan boundaries:

1. Go for protein and non-starchy veggies first.
   
2. Skip extras- like dressings, bread, cheese, butter, and creamy sauces.
3. Choose one special treat. For example, 1 glass of wine, or a few bites of a dessert...not both.
4. Enjoy your surroundings and the company you are with and don't allow the experience to be all about the food.
5. Leave food behind...it is ok to not clean your plate. Explain to anyone who questions you that you are more health conscious these days and when your body says it is satisfied you listen.
6. Not all occasions are special. Sometimes Monday is just a Monday so it is ok to just order a simple and light meal. If Monday happens to be your birthday then you are free to indulge a bit...remember having 1 extra drink or a slice of cake is an indulgence and that it is ok to stop there.
7. Plan ahead. Having an idea about what you are going to eat before you get there will help keep you focused and help you to not be overwhelmed by temptation.
8. When you are in a situation where you do not have a choice about what is on your plate, remember portion sizes. Eating small amounts of what is being served to you will not get you into trouble.
9. Don't arrive starving! Remember to keep to your eating schedule that day and have a small snack (i.e. 10 nuts or some carrots & 2 tbsps hummus) before you leave to go out. When you get there, you will more able to maintain control over what you take in.
10. Think about how happy you will be when you reach your goal....sticking to your plan will just help you to get there sooner.

Live Well!!!!