Following a healthy eating plan is hard enough at home – but what happens when it comes to eating out? Can you dine at a restaurant and stay healthy?

You’ve been a nutritional saint for a while now, eating sensible, low-fat foods and exercising four or five times a week. You feel great and you look great. But now you’re faced with your first real test of character, your first confrontation with a high-fat, high-cal, gut-bustin’, pig-out situation: eating at a restaurant.

One friend orders the half-pounder cheese burger with bacon. The other orders the fried chicken and chips. You salivate, thinking ‘Ah, what the hell. What are a few extra calories, anyway? ’ Just remember that one ‘what the heck’ restaurant meal can amount to over 1,500 calories that’ll end up around your middle. And after throwing caution to the wind even once, it’s easy to talk yourself into doing it again and again.

Let’s be realistic. All of us want to be able to enjoy an evening out at a nice restaurant every once in a while, and there’s no need for this occasion to be fraught with guilt. These 15 tips will help you enjoy a nice evening out and keep the calories and fat in check.

1. Avoid ‘All You Can Eat’. Usually, you end up eating all you can and then some.
2. Vegetarian does not necessarily mean low fat. A lot of vegetarian restaurants serve dishes that are soaking in oil. They may boast that they use olive oil exclusively, but remember, all culinary oils contain 14 grams of fat per tablespoon.
3. Sticking with a few favourite restaurants is a good way to get to know the chef, the serving staff and the way the food is prepared. It’s also a good way for them to familiarise themselves with your special requests (and don’t be shy about asking for special orders – remember, you’re the one who’s paying).
4. Don’t starve yourself in anticipation of a restaurant visit. It’s much easier to stay in control if you’ve been eating sensibly throughout the day. But try to drink a pint of water before you eat – you’ll feel fuller and less inclined to overeat.
5. Try to order first, so you won’t be tempted or swayed by what everyone else is having.

Over the page: More healthy eating-out tips

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1. Always ask how dishes are prepared. Are they baked? Are they grilled? Are they prepared with butter or oil? Ask what’s in the sauce; ask what’s in the soup; ask what’s in the dressing. Waiters are becoming accustomed to fielding these types of question, so don’t worry about pestering them.
2. Always ask for butter, gravy, sauces and salad dressings on the side. This allows you to control how much fat you eat. If it makes you feel better, lie to the waiter and say you have an allergy. A little white lie is better than a big fat one.
3. Fill up on rolls and salad, but always skip the butter. Freshly baked dinner rolls are great on their own and even better for dunking in soups and sauces.
4. Ask for milk instead of cream. A measly single-serve container of cream has approximately four grams of fat. How many cups of coffee do you have per day? A simple switch from cream to skimmed or semi-skimmed milk could mean substantial fat savings.
5. Ask for salsa or tuna (but no mayo) with a baked potato instead of sour cream or butter.
6. Order clear soups, broths or tomato-based soups instead of creamy soups or chowders.
7. If none of the main courses seem appropriate, consider ordering two starters. Steer clear of anything breaded or fried.
8. A doggy bag is your waistline’s best friend and an effective way to sidestep the ‘I’m paying for it so I’d better eat it’ booby trap. Don’t be shy about asking for one when you’re served a plate of food that rivals the Matterhorn in height.
9. If you absolutely can’t resist Death by Chocolate Cheesecake, at least split the dessert with your dinner pal and let her eat the lion’s share. People usually order dessert out of habit, but often a few bites are enough to satisfy even the sweetest sweet tooth. Remember, you’ll be wearing that delicious dessert around your waist long after the taste has left your mouth. (Cappuccino with sweetener is a pretty rich-tasting alternative for dessert.)
10. If you’re worried about drinking too much, stick to spritzers. Mixing some sparkling water with your white wine means you can drink twice as much without having to worry about.

How do you cope when eating out? Tell us your healthy-eating tips on Eating out message board