Restaurant dining can be a wonderful and satisfying way to take a break, bond with friends and loved ones, and avoid the stress of meal preparation. Fast food restaurants and delis are oh-so-tempting when your life feels like you’re always on the goal. Unfortunately dining out often equates to less healthy eating. So here are seven tips to ensuring that eating away from home doesn’t blow your diet.

First, focus on portions. Restaurants often serve up more than you need to eat. Share an entrée with a friend. Order an appetizer and a soup or salad instead of the whole meal.

Next, focus on the side dishes. Sides are often packed with unnecessary calories. Instead of fries, onion rings, or other fried options, choose salads or vegetables. Limit your consumption of the pre-meal bread or chip baskets.

Third, select wheat breads over white breads every time.

Fourth, think drinks. Water over soda is always the best choice. Drink selection is often simply a matter of habit. Start drinking water with lemons, and you’ll often find that you don’t even want that overly sugary soda pop that used to accompany every meal. If you get milk, ask for the slimmer variety. Limit your alcohol intake—alcohol gives you seven calories per gram.

Fifth, remember that you have options. Ask for grilled instead of fried. Try out vegetarian dishes. Choose meals that have beans and rice. Avoid heavy sauces and items with lots of cheese. Sixth, when it comes to fast foods, choose delis that offer subs over hamburger joints as often as you can. And never supersize. Finally, dessert. I’d never suggest avoiding it altogether. Instead, look for options that feature fruit. Again, sharing is a good way to reduce the amount of extra calories you take in when you need that extra sweet.