When you're eating out or buying food that has been prepared for you, it's easy to consume too much fat, salt, and calories. You can also end up eating more than you would have done if you had made the food yourself.

The simplest tip, but not always the easiest, is to remember that you don't need to clear your plate. Eat slowly and stop when you're full.

Here are some eating out tips:

• Don't eat before you arrive.

• Drink water. Calories sneak into your diet through the beverages you drink. Wine, beer, mixed drinks, soft drinks, coffee, tea, and even juice can easily increase your daily caloric intake by a few hundred calories.

• Share the appetizer or dessert with a friend. If there is a dessert on the menu you really want, skip the appetizer.

• When you're ordering a variety of dishes, for example in a tapas bar or restaurant, be careful not to order too many.

• If your meal doesn't come with vegetables, order some as a side dish or have a salad with your meal.

• Wait until you've eaten your main course before you order a dessert. By the time you finish your entrée, you may be too full to enjoy a dessert.

• If you want a healthy dessert, go for fresh fruit or sorbet.

Just because the nutritional information isn't right in front of you doesn't mean you can order whatever you want. Learn to zero in on healthy options on the menu. Look at the cooking technique. “Fried” translates into more oil — you can do better. Go for a grilled entrée instead.

In the end, it doesn't matter whether you eat out or eat in. As long as you keep track of the calories you eat, stick to a healthy diet, and exercise regularly, you will be on the path to healthy weight control.