What are some safe food choices to pick when eating out at different types of restaurants like Italian, Mexican, Korean ect.

don't eat the bread they give you at the beginning. DONT go to dinner starving, because you will end up over eating. if you ARE starving, have ONE piece of that pre-meal bread, no butter or oil.

order a broth-based (as opposed to creamy) soup for an appetizer. if you want salad, ask for oil and vinegar dressing, fat-free balsamic, or lemon juice. if thy have none of those, get the healthiest sounding one you can (ranch is NOT good!) and get it ON THE SIDE.

don't order pasta dishes. the portions they give you are AT LEAST 5 times a normal serving, and even one normal serving is high in calories. even if you dont eat the whole thing, don't lie to yourself, you WILL end up eating at least half.

don't order anything fried or breaded. dont get anything that has a creamy sauce. "Grilled" "baked" "boiled" "seared" and "steamed" are good words. "fried" "sauteed" and "breaded" are bad.

swap any potato side for steamed or roasted veggies. if you must go with a potato, get it baked, and skip the cheese, bacon, butter, and sour cream (bet you dont want that baked potato anymore, do you?).

if you can choose your meat size, stick with 6 oz or less (4 is ideal). get all sauces on the side if you are unsure of their ingredients.

don't get dessert. have something deliciously healthy like weight waters ice cream, sugar free fudgesicles, or fresh fruit waiting for you at home.

if you want a fortune cookie, go ahead and have one, because they arent so bad.

don't get rice. if you really want the rice, ask for HALF as much. asian resturants, like italians with the pasta, give way more than enough.

stay away from anything smothered in cheese. that goes for alfredo, quesadillas, and fancy chicken dishes.

at breakfast places, stick with eggs, fruit, whole grain toast WITHOUT butter. steer clear of the waffles, pancakes, whipped cream, sausage, ham, and bacon.

dont get soda with your meal.

hope i helped!

And, here's the best tip anyone ever gave me for eating out -- for your salad, ask for dressing on the side, and THEN, dip your fork lightly into the little container of salad dressing, THEN spear your salad. You get the taste of the dressing without all the calories added on when you pour it and/or have it mixed on your salad. I LOVE this tip and I use it all the time in restaurants!

go to dwlz.com and click on restaurants to get nutrition information on the food at each restaurant.

It depends on how often you plan on eating out. If it's once in a blue moon I would say choose a dish you're really going to enjoy but ask for a starter-size or a child's-size portion with a green salad on the side. It's much better to eat something you can really savour and enjoy it in a smaller amount rather than something disappointing because you felt it was the 'safe' option. One meal out from time to time doesn't kill a healthy diet.

On the other hand, if you're eating out 2 or 3 times a week... then go for all the above advice.