Then friends invite you to go out to dinner. Panic sets in. You’ve been doing so well and the thought of having to look at a menu full of delectable options brings about much uncertainty and trepidation.

How does one survive in the real world where food and drink are a gathering point? There’s a way to stick with your personal plan, feel good and enjoy outings with friends.

Plan ahead

If possible, look up the restaurant’s menu online before heading out. Decide on a few options to avoid making impulsive decisions. Be flexible because a  special may fit in with your dietary guidelines.

Think veggies and lean protein

Be on the lookout for lean proteins such as chicken and fish as well as dishes that feature vegetables. Look for grilled, baked, broiled or steamed preparations. These cooking methods usually add less fat than fried or sautéed options. The same holds true for veggies. To some, deep fried cauliflower counts as a vegetable. It’s a disaster in disguise.

Beware of code words

Menu descriptions are designed by professional marketers who could make shoe leather sound appetizing. Don’t fall for it. When you see terms such as creamy, rich, breaded, crispy, cheesy, succulent, tender, piled high and smothered, read the fine print. Odds are good that these items are loaded with fat and calories. Terms such as natural, light or lite, multigrain can also be deceptive and lead you down a misguided path.

Beware of hidden sugars

Even seemingly healthy choices, such as salads, can have added sugars in dressings or toppings. Ask for them on the side so you can control the amount. Foods described as heart-healthy, vegetarian, low-fat, gluten-free, teriyaki, BBQ, sweet and sour and glazed may have high sugar content. When one component is removed, something usually replaces it. For example, no-gluten options may still be high in fat, sodium, sugar and calories.

Choose water

Skip sugary drinks and alcoholic beverages, which can add unnecessary calories. Instead, go for water, unsweetened iced tea or other calorie-free beverages. If you like to enjoy a special beverage to be social, have one that’s amazing and savor it. Then switch to water.

As you look at menu options, think of combinations that work best for you. For example, if you’d like to modify the grilled chicken dish that has a sauce and comes with French fries, request the sauce on the side, baked potato (easy on the toppings) or extra vegetables or side salad. Many times the chef will be accommodating when you ask. The same holds true for those of you with food sensitivities and allergies.

Take home a box

In many cases the amount of food you get is more than one serving. When your plate arrives, portion out half of it to take home. Move it to the side of your plate or ask for a box right away so you aren’t tempted to keep sneaking just one more bite. I have been known to break this rule and am very sad the next day when I could have enjoyed some leftover Bolognese for lunch. Enjoy an appetizer in place of a meal since many of them are generous in size. Another idea is to share an entrée with one of your dinner partners. Some restaurants offer family-style meals so you can try several items without overeating.

Do the best you can

If your crew chooses the best burger joint in town, you can still make it work. Enjoy the burger with lettuce, tomatoes, onions, mushrooms and side salad. Skip the bun or eat it open-face. Pizza parlor? Enjoy a pie with lots of veggies, light on the cheese, limiting the number of pieces you consume. Have a salad to help fill you up. Take home a box of leftovers for lunch tomorrow. And remember cauliflower crusts are very tasty and often you can’t tell it’s cauliflower.

Eat slowly, savor each bite and enjoy the experience of being with your friends. Remember that this is not a perfect science. The goal is to do just a little bit better. If you blow it from time to time, do not wallow in diner’s remorse. Simply hit the erase button and begin fresh with your next meal. An occasional splurge will not negate your efforts and the good habits you’ve established.

Carol Slager is a licensed pharmacist, author, blogger and health coach in Northwest Indiana. Follow her monthly in Get Healthy and at inkwellcoaching.com. Opinions expressed are the writer’s.