Since the world is not always set up to meet our healthy food needs, it is important that we be aware of how easily we can sabotage ourselves. Many restaurants now have their menus on-line. You can now plan before you even get to the restaurant! Once you’re there, ask the waiter to put all dressings on the side and to minimize the butter/oil., in the cooking process. Ask him to avoid bringing the bread to the table; enjoy the rice or potato instead. Exercise portion control by eating slowly until you are comfortably full. There is no rule that says that you must clean your plate! If you must have dessert, split it with a friend or order fruit, instead of something more decadent.