I don't believe in deprivation, says Magee, the author of nutrition books such as Chez Moi: Lightening Up Recipes from Famous Restaurants. When people eat out they tend to be in a splurge mode. They shouldn't feel like they are being punished. The key to watching calories at restaurants, she says, is to eat normally, not excessively.

1.Start with soup or salad.

Filling your empty stomach with soup or salad before a meal is a good way to keep you from bingeing on your entre later. Be selective. A clear, broth-based soup with vegetables is particularly good as an appetizer because soups in general tend to decrease your appetite. A garden salad also helps hold you over until your entre arrives. Ask for the dressing on the side so you can spoon on just a tablespoon or so.

2.Have just one piece of bread.

Most of us inhale the breadbasket while waiting for our entre. If you like good French or sourdough bread, enjoy one piece at the table. Go easy on the butter. And if the bread is simply too tempting, ask the waiting to take the basket away. When it's out of sight, it's out of mind.

3.Ask for substitutions.

These days, most restaurants are eager to please diet-conscious diners. So politely ask your waiter for substitutions. Request a side salad instead of fries. Or order your omelet with low-fat cheese and egg whites.

4.Enjoy sauces on the side.

The term on the side probably rolls off your tongue without pause, and with good reason. Ordering salad dressing, cream sauces, meat and poultry sauces, and butter on the side is the most sensible way to control the amount of fat you eat at a restaurant. You can enjoy the most decadent sauces if you limit your intake to about one tablespoon of sauce.

5.Order foods grilled instead of fried.

Go for fish, steak, or chicken that is grilled, not fried or drenched in sauce. Look for entres that are blackened with a spice rub or marinated in a balsamic vinaigrette or wine sauce. Those tend to be healthier than food served with cream or butter. Also, look for grilled meats served with a vegetable-based sauce such as salsa. They make a great combination.

6. Share entres or get leftovers to go.

Share an entre with a friend. Waiters are happy to bring an extra plate. At many restaurants, they'll even split the entre onto two plates in the kitchen. If your dining partner doesn't want to share, take half your entre home for lunch the next day.

7.Learn about the menu in advance.

Planning ahead may be your best defense against dishes that can sabotage your diet. See if your restaurant has a menu on the Internet. Look it over at home, and choose healthier options in advance. Or pick up a menu on your way out of a favorite restaurant. Estimate the calories and fat in different options before your next visit. Some restaurants have already done the work for you. Look for small hearts next to menu items. Any dish that is heart healthy is usually also low calorie.