If you are over the age of 25, you are probably familiar with the scene in When Harry Met Sally where Sally, played by Meg Ryan, ordered like a picky Nazi in a diner. It was pretty hilarious. . . yet embarrassingly (to a lesser degree I may add) similar to how I often order in a restaurant. Anyone that regularly dines with me, and my beloved servers, know this about me, and lovingly taunt me for it. This does not change my behavior however. The way I see it, if you are polite about altering your order to make it more healthy and tip well, then you should be able to control (as much as you can) what you consume in a restaurant. That way, you can dine out more often without sacrificing health or your hard earned workout program. Here are some tips for dining out in three distinct types of establishments.

Mexican: You can eat light at a Mexican restaurant. . . with the right choices. Steer yourself toward burritos, soft tacos or fajitas, rather than hard shell tacos and crispy tortillas that are fried in lard and high in fat. Ask that your server not bring the bowl of fried tortilla chips to your table, or just take a few chips if it is there and stay away from con queso dips and nacho cheese. If you have a choice of beans, go for the pinto or black beans, rather than their high-fat counterpart - refried beans. And add some fresh salsa to your dishes - tastes great, contributes to your vegetable count for the day, and is better for you than cream or cheese sauces!

Italian: These dishes can fit nicely in a healthy diet with the right choices. Italians traditionally eat mostly pasta, bread, beans, vegetables, fruit, and olive oil. This Mediterranean diet has been described as a one way to avoid heart disease. But watch out for those dishes that use more meats, cheeses, cream sauces, and breaded items! And be careful with the garlic bread, cheese sticks, or cheese bread, too. Look for these menu items and try to keep portion size reasonable.

Chinese: One of America's most popular ethnic cuisines, Chinese food can contain a lot of salt. Remember that steamed rice is a healthier choice than fried rice, and portions are often quite large, so try sharing! Choose seafood and chicken over beef and pork, and stay away from breaded and fried meats. You might want to try using those chopsticks, too! They'll slow you down and help you eat less.

Hope these help! Again don't be ashamed to ask for what you want. . . just be polite 😄