Just because you're trying to eat healthy, doesn't mean you have to become a recluse and never eat out again. Here are some healthy, lower-calorie tips on what to eat according to types of restaurants.

Japanese

Appetizers:
edamame beans (steamed soybeans)
miso soup
grilled veggies and tofu
seaweed salad

Entrés:
teriyaki (chicken or salmon, stir-fried or at the table)
sukiyaki (chicken or beef, marinated, grilled or broiled)
sushi or sashimi
udon (broth with noodles, veggies, tofu, chicken and/or seafood)
yakitori (grilled chicken)

Dessert:
fresh fruit

Chinese

Appetizers:
hot and sour soup
wonton soup
steamed veggie dumplings

Entrées:
Szechuan prawns or chicken
steamed whole fish
braised prawns or steamed chicken
shrimp or chicken in garlic sauce (sauce on the side)
stir-fried chicken, shrimp or scallops with veggies (sauce on the side, no oil)

Dessert:
litchi fruit

Italian

Appetizers:
minestrone soup
pasta fagioli (broth-based soup made with pasta and beans)
grilled calamari
grilled eggplant

Entrées:
linguini with red or white clam sauce
pasta with marinara sauce
pasta primavera (with tomato sauce, not cream sauce)
grilled fish with lemon and capers
chicken or veal piccata
cioppino (fish stew)

Desserts:
Italian ice
fat-free cappuccino with biscotti

Tips for Any Restaurant

Appetizers:

• Select steamed seafood, raw veggies, fruits, broth and vegetable soup.
• Go easy on rich sauces and batter-fried foods.
• Be careful ... calories quickly add up from chips, peanuts and pretzels.
• Try to limit how much you eat, or fill up on raw veggies.

Veggies, Salads, Soups

• Butter, margarine and sauces can increase calories, fat and sodium. Look for plain veggies.
• Go easy on prepared salads that contain a lot of mayo, dressing or oil.
• Salad dressings are high in fat, calories and sodium. Ask for them on the side. Try the fork-dipping tactic.
• Try lemon juice or balsamic vinegar, instead of dressing.
• Order a baked potato or tossed salad, instead of fries or chips.
• Avoid cream-based soups.

Entrées:

• Choose meat, fish or poultry that is broiled, grilled, baked, steamed or poached, rather than fried. Ask for no added fat.
• Choose baked, broiled or steamed entrées vs. fried.
• Sometimes your only choice is fried food. If so, have a smaller portion. Remove breading or skin.
• Select lean cuts of meat such as tip round, tenderloin, eye of round, top loin and top sirloin, instead of prime ribs and spare ribs.
• Hungry for a sub? Choose lean deli meats such as turkey, instead of higher fat cold cuts.
• Choosing pizza? Order veggie toppings, e.g., onions and green peppers, and go light on the cheese. Blot cheese to remove excess grease.
• Eat half of the entrée and take the rest home!