This time of year, it's hard to get through a week without heading out to a restaurant or two to gather with friends. And while the gigantic fried appetizer sampler plate might not be the best choice for you and your program, there are lots of good options at many restaurants for you to enjoy. The trick is playing it smart, and always staying in control.

Just remember these guidelines when you're heading out for a bite:

1. Monitor how often you eat out.
It's ok to grab a lunch or dinner out—just make sure it's the exception, and not the norm.

2. Choose the restaurant thoughtfully.
Good choices abound—don't settle for fast or unhealthy food. If you have to, drive that extra mile or two—and maybe pay the extra buck or two—to get to the real good stuff.

3. Position your mindset for healthy eating.
Realize that eating out doesn't necessarily mean it's a big occasion or special reason for binge eating. And change your focus from "getting your money's-worth" to enjoying the entire dining experience.

4. Pre-plan before you go.
Don't save up calories earlier in the day or starve yourself until mealtime, but make your meal fit into your normal schedule. And to avoid temptation, consider you may want to order ahead of time, before the menu tempts you.

5. Order carefully.
The fried foods and rich sauces may smell good, but they'll do a number on your hips. Read the food descriptions carefully, and know exactly you're ordering.

6. Don't worry about making special requests.
You're paying for this meal, so order it how you want it. Most restaurants don't mind at all if you want something added, omitted or on the side.

7. Pace yourself.
Eat slowly and try to be the last one to finish. Take frequent beverage sips, leave food on your plate, and signal the waitperson to remove your plate as soon as you're finished.

8. Think portion control and redefine fullness.
Most dishes you're served are way too big, so remember, you usually don't want to eat the whole thing. And don't equate a bloated feeling or clean plate with fullness. Give your stomach time to tell your brain it's full (usually approx. 20 minutes), and stop when you know you're full. Your mouth can live without tasting just a few more bites.

9. Enjoy the atmosphere.
Be sure to notice the sights, smells and music in the air, and appreciate being waited on and the fact that you didn't have to cook or clean up.

Eating out is fun and a great break from your normal routine. If you head in smart and stay in control, you can have your cake…(well, maybe not cake, but how about a nice raspberry sorbet?), AND eat it out, too.