Don’t Stuff Yourself Just Because You Can

To many people, a “lot” of food is synonymous with “good” food, says Hope Warshaw, an Alexandria, Va., dietitian and author of “The Restaurant Companion: A Guide to Healthier Eating Out” (Surrey Books).

Those people think that “a restaurant isn’t good unless they walk out with that stuffed-turkey feeling,” she says.

But you can be satisfied following a restaurant meal without feeling you’ve been embalmed in Stove Top.

Some restaurateurs may balk at these suggestions, but here are ideas from Warshaw to prevent mindless overindulging:

To create more balanced meals, share two complementary items with your dining partner, such as a meat dish and a vegetarian dish.

For example, at an Italian restaurant, order one pasta and one veal dish and share them. That way, you’ll be getting only half of an eight-ounce portion of veal.

At restaurants that serve family-style, order one or two entrees fewer than the number of people dining.

At steak houses, order one steak dinner with the baked potato and salad bar. Have your companion order an extra potato and the salad bar, then share the steak.

Fill up on a broth-based, low-calorie soup for an appetizer.

Order two appetizers. Eat one as an appetizer, one as a main dish.

Order a salad and an appetizer. Have the appetizer as the main dish.

Create your own smaller-sized meal by ordering an appetizer (i.e., skewered shrimp) and two vegetable side dishes.

Ask for a lunch-size portion at dinner. If the restaurant will accommodate you, be sure to leave a dinner-size tip.

Ask for a doggie bag immediately after you feel full to prevent the inevitable post-meal picking. Or ask for it with your meal and immediately set aside the portion to take home.