Eating out doesn't have to bust your weight loss plan, says UAB registered dietitian Beth Kitchin, director of the UAB Eat Right Information Service.

If fact, eating out may help you to stick to your weight loss goals.

"You can make good choices at any restaurant. Many menus now indicate low fat, low cholesterol, low sodium items."

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"Be assertive and ask for foods to be prepared your way; grilled not fried, for example, or with sauces and dressings on the side."

Kitchin says you can cut down on portion sizes by ordering an appetizer as a main course, or sharing food with a companion. Don't be afraid to call in advance and find out if the restaurant will truly prepare your meal your way. 

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