Americans eat out (or get take-out), a LOT. In fact, when you think about it, many of our social activities are centered around food, and meeting up with friends or family for a meal at a restaurant is a common activity for many of us. And that makes it tough for anyone trying to manage their weight.

Next time you are making plans to eat at a restaurant, tap into these tried and true strategies to help you place a healthier order.

Research the menu
Most restaurants have their menus posted online. Look it up ahead of time and decide what you want to eat before you even get there.

Start with salads
Salads are great for filling up on nutritious vegetables without too many additional calories. But beware of croutons, cheese, and other high-calorie add-ons.

Order sauces and dressings on the side
Butter and oil-based sauces are very high in calories. Leave it off altogether or use only as much as you actually need. 

Explore the appetizers
A smaller portion with a couple sides of veggies can make the perfect meal. Look for lean proteins like chicken or shrimp, baked, broiled or grilled, without added oil or butter. 

Look for steamed, not fried
Baked or steamed dishes are often much lower in calories than their sautéed or fried counterparts. Look for these dishes on the menu and don’t be afraid to ask your server for more details on the prep method.

Don’t limit yourself to what you see on the menu
Often restaurants are happy to customize a dish for you. Order a vegetable plate with only fat-free, low-calorie sauces and no oil.
 

Ask them to wrap half of the meal ahead of time
Most restaurant meals come in very large portions. If it's sitting right in front of you, you may eat past the point of fullness. But if they only bring out half of the meal (and wrap the other half), you'll still get just enough food without overdoing it.

Bring your own salad dressing
It’s easy to pack small portions of your favorite low-calorie dressings and bring them with you. This way you can avoid the stress and just enjoy your meal.