The starter

If there are no vegetables in your main course, you can order a green salad, or crudities, as your starter. You can ask for the salad dressing to be served separately, so that you are in control of its use

The main course

Choose dishes that include vegetables (as at least 50% of the accompaniment). If you are given the choice between vegetables and starchy foods, choose vegetables – and accompany them with bread. Choose the least fatty forms of cooking (steaming or grilling) over frying or breadcrumbs

For fish, choose a sauce based on olive oil or fruit juice. Avoid buttery or creamy sauces

Cheese/ Dessert

Remember to ask for some salad to go with your portion of cheese. Avoid 'cheese boards' and fatty cheeses.
Choose desserts based on fruit, or low fat dairy products that are only slightly sweetened

Before the meal

Whilst you're waiting to be served, or for your companions to finish their meal, drink water to calm your hunger instead of eating bread and butter.
Don't let your eyes be bigger than your stomach! Choose the "starter + main course" or "main course + dessert" rather than the three-course menu

During the meal

Don't feel obliged to clear your plate if you are no longer hungry.
If you are given the choice of breads, choose brown or wholemeal over white.
Remember to ask the waiter for water. Water is the drink that is indispensable at the table.
Order your wine by the glass or quarter-litre. Its easier to control your intake this way.
Drink sugary drinks only occasionally, they contain up to 7 lumps of sugar.
Taste your food before adding salt

After the meal

Take your time, and walk around a little after your meal, to help your digestion.