When ordering food in a restaurant, choose food from the entree side of the menu. Choose your protein first (i.e. chicken breast or fish), build your plate around your protein choice. If one third of the plate is covered with protein, one third should be fruit or vegetable and the other should be a starch (i.e. potato) or a grain (i.e. rice). Ask that the food be cooked without oils and butters. Ask for dressings and other condiments on the side.