Whether you’re doing takeout, a fast-food fix or a fancy night out, a well-though-out plan will save you lots of anxiety and calories. Choose a restaurant that has healthy options and, if you’re not sure, don’t hesitate to call ahead and ask. Develop a list of fallback meals, like baked chicken or broiled fish with steamed vegetables, that just about any restaurant can serve up. Stick to just one “extra”—like an appetizer or glass of wine or dessert, not all three.

How do you stay on track when dining out?