A little planning goes a long way to keeping you healthy and your weight under control when eating out or eating in the school cafeteria. Keep the whole day or even a few days in perspective. If you know you'll be eating at a restaurant, choose lower fat foods the rest of the day. Then enjoy what you want at the restaurant. Nobody eats perfectly all the time ­ nor should they! Foods of all kinds are meant to be enjoyed - in moderation.

Read menus with a discerning eye. Items that say baked, broiled, grilled, poached, roasted, steamed or stir-fried are generally healthier choices. Remember that you can usually take a portion of your food home to enjoy later, or share it with a friend at the table. Here are some more tips:

*Get sauces and dressings on the side
*Use low-calorie dressings
*Use low fat or nonfat milk
*Use salsa or mustard instead of mayonnaise or oil
*Have fresh fruit for dessert instead of sugary, high-fat foods
*Resist the temptation to "super size" your orders.
*Eat slowly, enjoying your food and your friends, and giving your brain time to register that it is full