TODAY, dining out affords the busy bodies of the modern world the luxury of enjoying a hot, cooked meal without having to lift a finger in the kitchen. But with summer bodies on the line, grabbing a bite to eat doesn’t have to undo those hours in the gym.

Instead, think twice about that steaming plate of Alfredo or that side of cheese fries that isn’t worth the calories. Nutritionist Kerry Weatherly helps us navigate the restaurant and fast-food options with tips on healthy, satisfying ways to eat out.

DECODING THE MENU

Since not all food establishments tell customers the nutritional value of their offerings, understanding the terms used on the menu is the first step to a waist-friendly meal. “You are not doing the preparations and so you are not always aware of the ingredients [and] methods used to prepare the dishes,” said Weatherly.

Staying far away from anything that says “creamy”, “crispy”, “cheesy”, “smothered”, “buttery”, “au gratin”, “fried”, or “stuffed” could save you up to 200 calories from fat and sodium. Aim for options that are steamed, grilled, baked, roasted, poached, or boiled and entrées that are served with vegetables. For appetisers, try tomato and broth-based soups along with fresh salads. For your main course, opt for lean meats, poultry or fish.

PORTION CONTROL

Keeping your meals around 500 calories can prove to be challenging, especially at restaurants. You can unknowingly eat up to twice the normal serving in one sitting. “Entrée portions may be large [with] excess calories,” said Weatherly.

Share your order with a friend to cut your serving in half or have the waiter put some of the food in a box to take home. At fast-food outlets, kiddie meals are your best bet; not only are the portions controlled, but their menus often include healthy options like fresh fruit. All-you-can-eat buffets should be avoided altogether.

RETHINK YOUR DRINK

With margaritas and pina coladas at a whopping 550 and 586 calories, respectively, having a few drinks at the bar is a quick way to consume too many empty calories. Diet sodas and artificial juices are packed with several grams of refined sugar and very little nutritional value. Weatherly recommends having those in moderation at two- to four-ounce servings, choosing 100 per cent natural fruit juices or unsweetened iced tea when possible. If you need that relaxing buzz to unwind, sip on red or white wine that only has about 123 calories per glass. Jazz up water with slices of fruit to satisfy your sweet tooth and provide added vitamins.

TAILOR THE MEAL TO YOUR LIKING

Take advantage of your consumer power and adjust menu items to suit your nutritional needs. When ordering pizza or pasta, request that the chef go light on the cheese. Though salads may be great options, Weatherly warns that fatty dressings can send the calorie count through the roof. Ask the waiter for a light vinaigrette or have the dressing served on the side.

At fast-food joints, ask the server to hold the mayo (one tablespoon has 100 calories) or butter on your bread and opt for whole wheat buns over white. If fried chicken is a must, discard the skin and thick batter or breading to shave off some calories.

SKIP THE SIDES

Combo meals at your favourite eatery may give you more value for your money, but they come with unwanted additions. Switch the fries and onion rings for corn on the cob or steamed rice. At a restaurant, double up on fresh or steamed veggies or add a baked sweet potato to the mix for a filling, fibre-rich meal.

RESTRUCTURE YOUR MEAL

Table manners aside, there are no rules as to how you should enjoy your dining experience. Forget the bread basket or complimentary mixed nuts; they will only lead to mindless snacking before your meal arrives. Double up on appetisers for your main course, or skip it and have only an entree. You can even allow yourself to indulge in a sweet treat. “Fresh fruit and desserts made with fresh fruit, not laden with creams and sauces,” suggests Weatherly.

Sorbet, skimmed lattes and gourmet-flavoured teas also make good options.

A FEW HEALTHY OPTIONS

Subway Roasted Chicken 6″ Sandwich and potato chips: 382 calories, 25g protein, 79g carbs, 8g fibre, 7g fat

Wendy’s Ultimate Chicken Grilled Sandwich: 370 calories, 28g protein, 43g carbs, 3g fibre, 7g fat

TGI Friday’s Chicken Noodle Soup: 250 calories, 15g protein, 33g carbs, 2g fibre, 7g fat

Pizza Hut Thin N’ Crispy Pineapple Veggie Lover’s Pizza: 180 calories, 7g protein, 23g carbs, 1g fibre, 6g fat (per slice)