•  Don't be shy. Ask the server about ingredients or preparation methods for the dishes you're not familiar with. You deserve to know what you're eating.

•  Ask the server to substitute low-fat foods for high-fat ones. For example, ask for steamed vegetables in place of French fries or fresh fruit salad in place of mayonnaise-laden coleslaw.

•  If virtually everything on the menu is high in fat, ask the server whether the chef could prepare a fruit or vegetable platter for you. Most chefs are eager to please.

•  Ask the chef to remove the skin from poultry, or remove it yourself at the table.

•  Order all dressings and sauces on the side, so you can control your portions. Use them sparingly or not at all.

•  Ask the server to have your food prepared without butter or cream sauces.

•  Order vegetable side dishes. Be sure to ask the server to leave off any sauces or butter.

•  Be selective at salad bars and choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and low-fat dressing. Avoid cheeses, marinated salads, pasta salads and fruit salads with whipped cream.

•  Order foods that are steamed, broiled, grilled, stir-fried or roasted. Or ask the chef to prepare the food with very little butter or oil or none at all.

•  If you love potatoes, order them baked, boiled or roasted - not fried. Then ask the server to leave off the butter and sour cream. Try salsa or pepper and chives instead.