Generally speaking, people do not go out to eat for the sake of nourishment — they go out to eat for fun. I’m not talking about grabbing a bite at lunchtime during your break at work. I’m referring to a full sit-down fancy restaurant meal. The kind with waiters, menus, candles, tablecloths, and after-dinner mints. You know what I mean.

The food is usually sumptuous, with full-fat everything, rich gravies, and sugar-upon-sugar desserts. A portion of any one item may contain a full day's calories, if not nutrients. Special requests may or may not be accommodated, but asking for wholegrain pasta may be asking for trouble. Some people get what they require by declaring they have food allergies, but this may not always work. In some restaurants the staff speaks little or no English, and, fluent or not, some servers may promise things that they can not deliver.

So, if you are going out to an exotic eatery, prepare yourself for disappointment and frustration in varying degrees. But the important thing is to be prepared.

Bring your own packets of sweetener if you think they won't have the type you use. Most places will have aspartame sweeteners, and sometimes saccharin-based sweeteners, in the little bin along with the sugar packets. If you use Splenda, erythritol, xylitol, or stevia, you had better bring your own. And consider leaving a few with the manager — perhaps the next time you go there, they will have some available!

If possible, order several appetizers or an appetizer and some side dishes, instead of a main course. This can save hundreds of calories, and possibly some cash. If this is not possible, then order a main course. Set aside one third to one half of it for a "doggie bag". Avoid the temptation to finish the whole thing, and you will have a nice snack or meal for tomorrow. And you can feel proud of yourself for your cleverness and will power.

Eat as much salad as you can. You need the vitamins, minerals, and antioxidants, and it fills you up so eating a smaller main course will be much easier.

Have soup too, if possible. Another great and nutritious way to fill that hungry space. Avoid heavy cream soups and white noodle soups. Stick with clear broths and egg-enriched soups such as Chinese egg-drop (egg-flower) soup.

Don’t look at other people’s foods enviously. Do you envy their big fat butts? I didn’t think so!

Eat slowly. I know — I’ve said this many times before — but it really helps you enjoy your food more. And it contributes to your successful weight loss efforts. After all, that’s why you came to this fancy restaurant, isn’t it? To have a wonderful meal and enjoy yourself!

With the proper techniques, you can dine out sumptuously and still lose weight, all while having a healthy and lovely experience.