Ask for what you want

At some restaurants, the best way to get what you want is to phone ahead and ask if foods can be made with less salt, fat or sugar. Looking at the menu on the restaurant's website, if it's available, is a good way to prepare for ordering.

Consider how the food is prepared. Instead of breaded and fried, ask that your food be:

• Broiled
• Roasted
• Grilled
• Steamed

Ask your waiter not to bring bread or tortilla chips to the table if they don't fit into your meal plan.

Ask if the chef can use:

• Egg whites or low-cholesterol egg substitutes
• Whole-grain bread
• Skinless chicken
• Less oil, butter or cheese

If you're ordering pizza, request a thin crust covered with vegetables. If you're on a low-salt meal plan, ask that no salt or MSG be added to your food.

Don't feel self-conscious about requesting healthier options or substitutions. You're doing what it takes to stay committed to your meal plan, and most restaurants want to make customers happy.