We’re all familiar with the temptation of amazing food that’s rich in taste, and often calories. It’s easy to overdo it when you’re dining out, and what was planned to be a fun meal can quickly escalate to an overeating fiasco. While you can’t control the menu, you can control the choices you make. With a little restaurant know-how, you can eat healthier anywhere, every time. Here are my top DOs and DONT’s for when you opt in to eating out.

DO plan your meal around protein and veggies.
Protein (such as meat, poultry or seafood) helps to fill you up. You’re much less likely to overeat if you have protein at your meal because you’ll feel satisfied. On the other hand, carbohydrates (such as breads and pastas) don’t fill you up the same way—which makes them very easy to overeat.

Besides protein, you’ll also want to make sure you have veggies on your plate. Vegetables are loaded with fiber, another key component to feeling full and satisfied. Plus, they’re packed with vitamins, minerals and antioxidants.

DON’T go to the restaurant starving.
Going to a restaurant famished is the quickest way to blow your healthy habits. Eat a light snack, such as a piece of fruit or veggies and dip, 1-2 hours before dinner. This way your dining decisions will be reasonable, not desperate.

DO go to the restaurant prepared.
If you know where you’re going to eat, check out the menu ahead of time. This way you won’t have to make your decision on the spot. We also tend to make healthier decisions when we aren’t hungry or stressed out. If you’re planning to eat out, set a goal to make your menu decision earlier in the day after breakfast or lunch—and then stick to what you planned.

DON’T eat mindlessly.
Dining out can be distracting. Delicious food plus conversation and an effortless environment can equal mindless overeating. Slow down and pay attention to mindfully eating your food. A great tip is to set your silverware down every couple bites to stop the mindless pattern and focus on enjoying each bite, and the company.

DO pay attention to preparation.
Pay attention to the adjectives used to describe your dish. These words give you insight into how your food was prepared so you can choose healthier options with fewer calories. Here are a few words to watch out for:

Thumbs Up: baked, broiled, grilled, steamed, stir-fried, roasted
Thumbs Down: battered, béarnaise, breaded, buttered, cheesy, creamed/creamy, crispy, crunchy, fried, loaded, smothered

DON’T start off on the wrong foot.
Certain appetizers can carry up to twice or even triple the amount of calories of an average meal. They can also be highly processed and loaded with unhealthy fats. Steer clear of anything fried, loaded with cheese, or bottomless. Instead, aim for a veggie appetizer, like salad, or a protein-based appetizer, like grilled calamari or ceviche with sliced veggies.

DO swap your sides.
As you can imagine, salads and vegetables provide a much healthier side than French fries and onion rings. Plus, they’re an easy way to get veggies into your meal. You can save anywhere from 150–400 calories by simply swapping out those fries for some steamed broccoli.