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Every calorie counts, so ask your waiter as many questions as possible about your potential meal. While some menu items are self-explanatory (grilled chicken, for example), there is nothing wrong with asking how the meal is prepared or if there is a sauce included. If there isn't anything on the menu that looks healthy, you may be able to special order a meal. If you don't see anything you like, ask if the restaurant can prepare a low-calorie meal like a veggie plate or a simple bowl of soup. Another way to take charge of your meal is to ask for a to-go box so you avoid the temptation to overeat.