For most people, eating out is a chance to let the diet slip, splurge on dessert or grab something quick and greasy when there's no time for anything else. The problem is that portion sizes are invariably larger at restaurants and most likely contain those yummy ingredients you never let yourself indulge in at home. Now before you start ordering steamed vegetables and ice water for every meal, remember that staying healthy while eating out is easy: it just takes a little more effort.

In fact, many chain restaurants have recently picked up on the health trend and revamped their menus. Whether you’re looking for low-carb options or just something a little lighter, these restaurants will have something specific for you. Although these are mostly national chains, your favorite local eateries are probably flexible too. Call ahead and ask about menu options or suggest some of your own.

• Burger King - They now offer bunless burgers as a menu option. You can even make it a "meal" substituting fries for salad and soda for bottled water.

• McDonalds - With creative new salads and substitution options, it won't be hard to find something  that’s not fried. Visit their website for excellently detailed nutrition, allergy and menu information.

• Subway - Ever since Jared lost all that weight, Subway has prided itself on its low-fat, low-calorie options. Their fresh sub are all less than 6 grams of fat and their wraps give low-carb eaters some options too. Their website even has a detailed nutrition section that you can check out before you go.

• Applebee's - Not only are there a variety of healthy salad options and tempting roll-ups, but there is also an entire Weight Watches section of the menu, which makes it easy to count your points and have a great meal.

• Chili’s - Probably not the best place to go on a diet, but with a generous selection of grilled menu options, you can still stay on track. Portions are large, so think about sharing, and beware of the bottomless chips and salsa!

• Ruby Tuesday - It couldn't be simpler to eat healthy when the menu has a whole section dedicated to "Smart Eating." Check out the website for full details including calories, grams of fat, fiber and Net Carbs. There's also an extensive salad bar that adds just another option for you to choose from.

• TGIFridays - Like many restaurants, TGIFriday’s has remodeled their menu to include a special Atkins section labeled with Net Carbs of each item. These healthier options are worth checking out, but seem to be a bit more expensive than regular menu items. Call ahead to the restaurant if you have questions.    

  Even though some restaurants have made it easier to be healthy while eating out, an Atkins steak doesn't necessarily mean it’s good for you. Keep these tips in mind next time you’re in line at the drive-through or out to dinner with the family.

At the Restaurant

• Limit yourself to one piece of bread. Ask for olive oil instead of butter.

• If given the option, choose foods that are whole-grain or multi-grain like rice and bread.

• Look for food that is steamed, poached, broiled, baked, grilled, roasted, stir-fried or lightly sautéed.

• If you know ahead of time that the serving sizes are enormous, split your entrée with someone else at the table. If no one wants to share, divide the meal in half immediately and taken the rest home.

• Eat the same portions out that you would eat at home.

• Consider ordering from the a la carte menu. This may cost a little bit more, but the portions will be smaller.

• Ask for sauces, dressings and gravy on the side. This way, you control what goes onto your food.

• Don't go to dinner starving. Have a small snack about an hour before your meal to avoid over-eating.

• Beware of buffets. You may want to get your money's worth, but your body will suffer for it. Look over the entire buffet before you start piling your plate, then make your selections and only take those.

• High-sodium foods are more than just salty; they may be pickled, in cocktail sauce, smoked, in broth, au jus, in soy sauce or teriyaki sauce.

• Ask for grilled fish or vegetables to be prepared without or light on the butter or oil.  Avoid foods that are fried and battered.

• If ordering pasta, choose sauces that are tomato-based rather than cream-based.

• Try to drink water, diet soda, unsweetened tea or coffee to save calories. Avoid excessive alcohol drinks that add calories but have no nutritional value.

• When given a choice of side dishes, order steamed vegetables rather than the starchy alternatives. Always ask for substitutions if your options are not clear.

• Use salsa and mustard instead of mayonnaise and oil. If you get a baked potato, ask for salsa instead of butter or cheese. Salsa is low in calories and has tons of flavor.

• Eat slowly and stop eating when you are full. Even if there is food left on your plate, you do not need to finish it. You can always take it home.

• Look for dishes flavored with herbs rather than fats like butter or oil.

• If you absolutely cannot resist the giant chocolate cake for dessert (or whatever your weakness is), split it with at least one person at the table. But also consider other options like fresh fruit or sorbet.

• While the salad bar is always a smart choice, beware of high-fat toppings like bacon bits, creamy dressings, cheese and croutons.

On-the-go

• Be prepared. If you know you have a short lunch break or a long time between lunch and dinner, grab a granola bar, dried fruit, pretzels or trail mix. Keep them at the office or in the car.

• If you must stop for fast food, opt for healthier items like soup, salad, baked potatoes, or yogurt and granola.

• Even though it may seem like a "deal," resist the temptation to "super-size" your meal. It could add up to 25% more fat and calories.

• Plan your meals accordingly. If you have fast food for lunch, make sure that your other meals and snacks are healthy.

• It’s easy to grab a slice of pizza when you’re in a time-crunch. Choose thin-crust pizza with vegetable toppings and limit yourself to 1-2 slices.