One of a dieter's worst fears can be the invitation to a restaurant for a social gathering. Keep these few things in mind, and you wont stress about under- or over-eating.
Know before you go.
If you know where you'll be dining, you have the advantage of planning ahead. Many restaurants offer nutrition facts online. You can select a few dishes that will work in your diet and chose the one that sounds best when you arrive. Some restaurants also offer a low-fat menu on location that often has the nutrition facts next to each dish.
It's all about portions, portions, portions.
Remember that the average portion size for a piece of meat is 3-6 ounces; the average for a pasta/carb dish is one cup. Many dishes at restaurants will be served with double this amount, so don't be afraid to eat only half your plate, and take the rest home to enjoy at another time. If you are not in a position to harbor left-overs, consider asking for a lunch or half portion. Most restaurants will offer their lunch portions during dinner hours, upon request.
Keep it simple.
The more components a dish has (i.e. a casserole), the harder it will be to account for your calories, carbs, etc. Also, try to stay away from the bread bowls and dessert carts. When you have eaten enough healthy food, your appetite should be satiated.
Don't be afraid to ask.
Believe it or not, asking for something off the menu is more common than you think. A menu may not specify steamed vegetables, but may have them available. Your salad dressing can be served on the side. You can ask how an item is prepared, to determine if you wanted to ask for something grilled instead of pan-fried. You'll never know until you ask.
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