Restaurant eating does not have to sabotage your New Year’s resolution, nor your good time. Making the right food choices and mindfully savoring your meal will ensure that when you eat out, you will eat well. Here are some guidelines to help you with your restaurant meal plan.

Do your homework. Review the restaurant’s menu online before going.
Avoid buffets and other all-you-can-eat restaurants.
Don't go when you're starving; eat a small snack first.
Limit alcoholic beverages.
Ask the server to hold the breadbasket.
Fill up on fiber-rich veggies.
Order from the appetizer menu.
Order items that are steamed, broiled or roasted.
Don't be afraid to ask for substitutions.
If portions are large, split yours with someone.
Or ask for a box to take it home for tomorrow’s lunch.

The following are some tips for specific types of restaurants:

Chinese
    * Order traditional dishes that feature protein (meat or tofu) stir-fried with an assortment of vegetables and flavorful sauces.
    * Ask for sugar free and MSG [monosodium glutamate]-free sauce choices.
    * Dip your food in the sauces rather than saturating your dish.
    * Avoid fried foods and white sticky rice. Ask for more veggies instead.
    * Broth-based soups like hot and sour, egg drop, or wanton are good choices
    * Order foods cooked in black bean, oyster, Szechuan, or hot mustard sauce.

French
    * Look for Mediterranean-style items.
    * Avoid the bread and high-fat sauces.
    * Order broiled, steamed, or poached foods.
    * Choose tomato/wine sauces, broth-based soups.
 
Greek
    * Choose roasted lamb or chicken dishes prepared with lemon and yogurt.
    * Order gyros and Greek salads.
    * Avoid the filo-dough, mounds of feta cheese, and puddles of olive oil.
    * Try baked fish and chicken dishes that are healthfully prepared.

Indian
    * Order healthfully prepared legumes, chicken, fish, and vegetables.
    * Choose chapati bread as a side.
    * Try the tomato-based sauces and Tandoori dishes

 Italian
    * Steer clear of the white bread and cheesy, creamy sauces.
    * Choose tomato or Marsala sauces.
    * Order a half-portion of pasta and combine with a salad.
    * Go for the thin-crust pizza loaded with vegetables and low-fat cheese.

Japanese
    * Try miso soup and edamame (soy beans) for an appetizer.
    * Limit the sticky rice (ask if brown rice is available) and avoid tempura.
    * Choose sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes.
    * Order Udon or Soba noodles

 Mexican
    * Limit the cheese and refried beans
    * Order grilled seafood and chicken dishes: tacos, burritos, fajitas.
    * Ask for low-fat cheese, whole-wheat tortillas, and light sour cream.

Thai
    * Order dishes that combine proteins (meat or tofu) with vegetables.
    * Choose curry, chili, basil, lime, and fish sauces.
    * Opt for long-grain rice over white rice.
    * Try pad Thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation.