11 ways dining out can derail your diet

Meal mistake: Overdoing the dressing
Our spies say women often don't ask for salad dressing on the side, which is a huge calorie saver, says a former server at a French café in Irvine, Calif. "When the chef tossed a salad with dressing, he'd use two boats. If you ordered it on the side, you'd get one." The bad news? "Most of the people who order dressing on the side use it all and request more," a former server in Atlanta says. About one ounce can hold as much as 150 calories and 16 grams of fat.

Solution: Dress it down
Use less than half of the dressing you're given and mix it around to coat your greens. Also, don't be fooled by dressings that look healthy. "Our miso dressing seemed light but had lots of oil and sugar," says a server with experience at a health food restaurant in New York City. Ask for vinaigrette, which is often lower in calories. If you want a different favorite, get it on the side and dip the tip of your fork into it before taking each bite. (Don't glop it all over the fork, Joy Bauer advises.)

Meal mistake: Eating everything you're served
Despite supersized servings, diners often devour everything in front of them. Only about 10 percent ask for a to-go container right away to pack up half of the meal, says a server at a national chain in Austin, Texas. And most servers are happy to do so.

Solution: Gauge your hunger
Requesting a take-home box is a good strategy if you're served a large portion, Joy Bauer says. "You can also cut your entrée in half when it arrives," she adds. "After you're done with one portion, estimate on a scale of one to five how hungry you still are, with one being famished and five being stuffed. If you're at a two or three, cut the leftover in half and eat that. If you're closer to a four or five, pack up the rest and order an herbal tea."

Meal mistake: Falling for a sales pitch
Good servers know better than to merely ask you if you'd like dessert. "I clear the dishes and bring the dessert tray so you don't have a chance to refuse," says a waiter at a café in Boston. They'll also attempt to inflate your bar bill with a bottle of wine or a round of cocktails. "I tell them our bartender makes fabulous margaritas, and then encourage them to order a round while they're looking over the menu," a waiter at a Montreal steak house reveals. But drinking alcohol before you eat can cloud your judgment when it's time to pick a meal.

Solution: Be a savvy patron
There's a little actor or actress in every server. "They're excited to sell their specials — it's not about sabotaging your diet," Joy Bauer says. But you can politely keep your resolve. "Say, 'Wow, that sounds delicious, but I'm trying to lighten my meal up, so I'm going to have fresh fruit.' "

Meal mistake: Catching the dessert bug
If servers can get one woman at a table to go for sweets, the rest will follow suit. "They'll listen to my spiel and look at each other. Then one brave soul will say, 'I'll take it,' and everyone else will, too," says a waitress at an eatery in New York City. "I've seen some women resist when their dining companion wants to share a dessert and then give in when it comes to the table," says a former server at a banquet hall in Lawrence, Kan.

Solution: Set the tone
"Why not take the lead and order mixed berries?" Gans says. Others may follow your cue, and if not, you'll have something tasty to eat while your pals are digging into crème brûlée.

Meal mistake: Feeling guilty
Some diners thoroughly peruse the menu, hem and haw and order something fatty, anyway. And then "diners go on about how they shouldn't be eating it," says the server from the New York City eatery. Your meal is ruined, and so is your companion's.

Solution: Give yourself a break
"Once every week or two, get an over-the-top meal you really want — it makes it easier for some people to stick with healthy choices the rest of the time," Joy Bauer says. "Relax and enjoy your occasional splurge. There's no sense eating out if you're going to feel guilty with every bite."

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