Ask waiter to leave fries, chips and other foods you know are fattening off your plate. Some will substitute extra steamed vegetables or rice.

Limit your servings from the pre-meal bread/chip basket to one.

Look for words that signify low-fat preparation. (If you?re not sure how your food will be prepared, ask.) Here are good words:

• Steamed
• In its own juice
• Broiled
• Roasted
• Poached

Watch for food described in the menu as:

• Buttery
• Saut?ed
• Fried, crispy
• Creamy
• Sauce
• Marinated in oil

Entrees:

Select foods that are roasted, baked or grilled. Remove the skin from meats and eat fresh or steamed vegetables on the side. Reduce the serving size by splitting entr?e with a friend, or take leftovers home.

Salads:

Order dressings on the side so you can control how much is added to your salad. Instead of heavy cheeses and oil, stick to plain fresh vegetables, low-fat meats and cottage cheese.

Sandwiches:

Substitute mustard for high-fat spreads like butter, mayonnaise or salad dressing. Omit the top slice of bread or save half of the sandwich for later.

Beverages:

Drink water with lemon, iced tea or diet beverages.