Watching calories while eating out? The good news is in today's restaurants you have plenty of options! Here are a few tips from the National Restaurant Association on how to make the most of your dining-out experience.
　　外出就餐时，你担心摄入过多的热量吗？好消息是现在的餐馆提供了多样化的选择！下面是美国国家餐馆协会给出的一些建议，告诉你如何充分享受外出就餐的过程。

　　Do your homework 做好准备工作
　　Learn how many calories your body needs per day when taking into account your lifestyle and activity level, and plan your meals for the the day--if you have a big breakfast, have a lighter lunch, for example.
　　根据你的生活方式和活动量，算出你的身体每天所需的热量，制定一天的饮食计划——比如，如果早餐吃得丰富，午餐就可以简单一些。

　　Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.
　　弄清楚大致有哪些菜肴和食物适合你吃（比如鱼、沙拉和全谷类面包等等），这样你就能在餐馆的菜单上认出它们，知道自己要选什么。

　　Talk to the staff, manager or chef of restaurants you visit frequently to get their help in identifying items on their menu that are the best options for your dietary needs and preferences.
　　问一问你经常光顾的餐馆里的店员、经理或厨师，请他们帮忙在菜单上挑出最适合你的饮食需要和口味的食物。

　　Navigate the menu 菜单导航
　　If you're in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce can count as a vegetable!
　　如果你想吃意大利面食，不要点奶油酱，点番茄酱吧。番茄酱含的脂肪和热量要少得多。另外，番茄酱还可以算作蔬菜呢！

　　When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.
　　点汤时，谨记奶油汤的脂肪和热量比清汤高。汤是一餐的开胃佳品。大多数汤热量低，并且能把你灌饱。

　　Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
　　在菜单上点烘焙、烧烤、干煎、炙烤、水煮或清蒸的食物吧，因为这些食物在烹调过程中用的动物油较少，并且热量普遍较低。

　　Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.
　　选择以水果和蔬菜为主要配料的主菜，因为它们是膳食纤维、多种维生素和矿物质的理想来源。然而，素菜如果同奶酪、黄油以及其他热量高的配料一起烹制，热量也会很高。

　　A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
　　沙拉是非常典型的好选择，但是注意像奶酪和油炸面包丁这样的调料会增加脂肪和热量含量。liuxuepaper.com