It is common for people to have a hard time eating in a healthy manner when they are frequently dinning out. The key to helping in this challenge is what I call MINDFUL EATING. In short, it is simply paying attention to what is going into your mouth. Not done in an obsessive or radical way, just using good judgment and commonsense. Let's face it, a great body is not prepared in the kitchen.

Herein are my tried-and-tested suggestions that I can promise will help anyone keep their healthy eating goals in-check while dinning out and, if followed as a habit, will allow you to maintain your desired weight or even lose weight if that is a goal. Follow my MINDFUL EATING routine, both on the road and at home, and a two-pound-a-week weight loss is virtually guaranteed.

The basics are:
     a.  If possible, look at the restaurant menu on-line and chose your meal ahead of time, this way you know how to avoid the diet killers.

     b.  Portion control is everything, here is a good guide;
Serving of meat, about the size of a deck of cards.
Serving of salad, the size of your hands cupped together.
Salad dressing, two Tbs., (Stay away from creamy dressings.) Serving of fruit/veggies, the size of a tennis ball. Potato, the size of a baseball.

     c.  Alcohol; we love our cocktails but they are filled with calories. A 6 oz. glass of wine, 160 cal., margarita, 550 cal. Have one drink and then if the occasion dictates another, just have soda and lime.

     d.  Desert, use the three-bite rule; share it, take three bites and be done.

Never hesitate to ask a waiter to do substitutions and there is nothing wrong with just mixing a couple of appetizers as your entre. Never be fooled by the sneaky menu words like "heart healthy," or "low fat." Use your good judgment and control the portions. After a while you will be amazed how if becomes a habit and your clothes will start fitting differently.

Calorie intake is really important to keep in mind if you want to fight the battle of the bulge. The average adult burns about 2,200 calories a day. A pound of fat requires 3,500 calories. So the math is quite simple. If you want to lose weight a 1500-1600 daily calorie intake is suggested. If you want to maintain your weight obviously you try to stay in the 2,200 calorie range. Daily exercise and activity will play a part in this, of course.