Plan ahead

Check the restaurant's website to see if the menu and nutrition information are available online. These are good tools to prepare what you'll order. If this information isn't online, try calling the restaurant to ask if foods can be made with less salt, fat or sugar.

Food can often be prepared using healthier methods. Instead of having something breaded and fried, ask if your food can be:

• Broiled
• Roasted
• Grilled
• Steamed

Other substitutions you might want to ask if the chef can use include:

• Whole-grain bread or pasta instead of white varieties
• Brown rice instead of white rice
• Skinless chicken
• Less oil, butter or cheese
• Veggies on a thin crust pizza

You don't need to feel self-conscious about requesting healthier options or substitutions. You're doing what it takes to stay committed to your treatment goals. And, most restaurants want to make customers happy.