Maintaining healthy eating habits while eating out can be challenging, but it's not impossible. Here are some tips that may help:

 Do some research before you go: Check out the restaurant's menu online before you arrive. This way, you can identify healthy options and plan your meal ahead of time.

 Choose a restaurant that offers healthy options: Look for restaurants that have a range of healthy options on their menu, such as salads, grilled fish, and vegetables. 

 Watch portion sizes: Restaurants often serve larger portions than you need. To avoid overeating, ask for a smaller portion or take half of your meal home for leftovers.

 Make substitutions: Many restaurants are willing to make substitutions, such as swapping out French fries for a side salad. 

Skip the extras: Avoid extras like bread, butter, and appetizers that can add unnecessary calories to your meal.

 Drink water: Opt for water or unsweetened beverages instead of sugary sodas or alcoholic drinks, which can add extra calories.

 Be mindful of condiments and sauces: Condiments and sauces can be high in calories, fat, and sodium. Ask for them on the side so you can control the amount you use.

 Don't skip meals: If you're going out for a special dinner, don't skip meals earlier in the day to "save up" calories. This can lead to overeating and poor food choices later on.

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