Do your homework
做好准备工作
Learn how many calories your body needs per day when taking into account your lifestyle and activity level, and plan your meals for the the day--if you have a big breakfast, have a lighter lunch, for example.
根据你的生活方式和活动量，算出你的身体每天所需的热量，制定一天的饮食计划——比如，如果早餐吃得丰富，午餐就可以简单一些。

Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.
弄清楚大致有哪些菜肴和食物适合你吃（比如鱼、沙拉和全谷类面包等等），这样你就能在餐馆的菜单上认出它们，知道自己要选什么。

Talk to the staff, manager or chef of restaurants you visit frequently to get their help in identifying items on their menu that are the best options for your dietary needs and preferences.
问一问你经常光顾的餐馆里的店员、经理或厨师，请他们帮忙在菜单上挑出最适合你的饮食需要和口味的食物。

Navigate the menu
菜单导航
If you're in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce can count as a vegetable!
如果你想吃意大利面食，不要点奶油酱，点番茄酱吧。番茄酱含的脂肪和热量要少得多。另外，番茄酱还可以算作蔬菜呢！

When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.
点汤时，谨记奶油汤的脂肪和热量比清汤高。汤是一餐的开胃佳品。大多数汤热量低，并且能把你灌饱。

Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.

在菜单上点烘焙、烧烤、干煎、炙烤、水煮或清蒸的食物吧，因为这些食物在烹调过程中用的动物油较少，并且热量普遍较低。

Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.
选择以水果和蔬菜为主要配料的主菜，因为它们是膳食纤维、多种维生素和矿物质的理想来源。然而，素菜如果同奶酪、黄油以及其他热量高的配料一起烹制，热量也会很高。

A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
沙拉是非常典型的好选择，但是注意像奶酪和油炸面包丁这样的调料会增加脂肪和热量含量。

Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind not to order fried ones.
鱼和海鲜非常适合注意饮食的就餐者，但是谨记不要点油炸的。

For meat dishes, look for leaner cuts, such as skinless chicken breasts, turkey burgers, pork loin and beef sirloin.
荤菜要选瘦肉，比如去皮的鸡胸肉、火鸡汉堡、猪腰肉和牛里脊肉等。

Choose items made with whole grains. Examples include whole-wheat bread, and pasta, as well as dishes made with brown rice.
选择全谷类食物，比如全麦面包、意大利面食以及用糙米做的食物。

If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit. Or better yet, share your dessert with your dining partner.
如果你实在想吃甜点，选择低热量、低脂肪的，像冰糕、新鲜浆果或水果，而且最好和一起就餐者分享甜点。

If you have questions, ask your server or other restaurant staff about how items are prepared and what the ingredients are.
如果有疑问，可以问侍者或其他餐馆店员菜肴如何制作以及含有什么配料。

Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add. And when choosing a dressing, opt for a vinaigrette rather than a cream-based dressing.
点菜时可以要求把沙拉调料和其他调味料放在边上，这样你就能控制加多加少。挑选调味品时，选择酸酱油汁而不是奶油调料。

Choose water, diet soda, or unsweetened tea or coffee instead of regular soft drinks or alcoholic beverages. This will save a lot of calories.
选择喝水、低糖汽水、不加甜味剂的茶或咖啡而非通常的软饮或酒精饮料，这也会避免摄入大量热量。

Enjoy your restaurant experience
享受饭店就餐过程
Share an appetizer or a dessert with a friend. Half the dish equals half the calories. Stop eating when you are full--listen to the cues your body gives you.
同朋友一起分享开胃品或甜点。一半的食物意味着一半的热量。吃饱了就不要再吃了——倾听身体给你的提示。

Take half of your meal home. The second half can serve as a second meal. (Two meals for the price of one: What a deal!)
把一半食物带回家。这一半可以再吃一顿。（花一顿的钱吃两顿的饭：多合算！）

Remember, don't deprive yourself of the foods you love. All foods can fit into a well-balanced diet.
记住，不要逼迫自己放弃喜欢的食物。均衡的饮食包含所有的食物。