Surprise! Dining out can be great for your waistline, says Gerard J. Musante, Ph.D., founder and director of Structure House, a hugely successful weight-loss facility in Durham, N.C. “There are fewer chances to succumb to bad food habits, such as nibbling when you cook or going for a second helping,” he says. Still, restaurants can be a veritable minefield of diet downfalls. Read on for Musante’s no-fail ways to safely navigate your favorite eateries:

Diet dilemma #1: Too many choices

When a waiter is hovering nearby, you may not be able to quickly identify the healthiest options on the menu.

Dine-out trick: Choose before you arrive. Phone the restaurant ahead of time at an off-hour, like midafternoon, to ask detailed questions about how various choices on the menu are prepared. At the minimum, inquire: “What are your low-fat, low-sodium dishes?” “Is there butter, margarine, mayonnaise or cheese in the sauce? If so, can I have the sauce on the side?” and “Can veggies be steamed or cooked without fat?” You can even see if it’s possible to pre-order a calorie-restricted meal.

Diet dilemma #2: You’re starving

By the time you actually get served at a restaurant, it is often past your regular chow time. “And feeling famished can foster ‘impulse buying,’ like ordering that fried calamari you see at the table next to you,” says Musante, author of The Structure House Weight Loss Plan.

Dine-out trick: Prevent hunger pangs by noshing a little at home. Stick to a snack that’s under 200 calories: 3 cups air-popped popcorn sprinkled with Mrs. Dash’s Southwest Chipotle; an 8-oz. container of nonfat yogurt mixed with 1 Tbsp. of slivered almonds; or a cup of raw veggies dipped in 1/4 cup of hummus.

Diet dilemma #3: Your waiter is getting impatient

Don’t be intimidated by the waiter. Remember, it’s his job to make sure you’re happy with your meal.

Dine-out trick: Even if you’ve researched your picks ahead of time, be clear about your preferences when you order. You can ask whether the dish is low-fat, low-sodium, broiled, not sautéed, etc. This way, if the order does come swimming in a creamy butter sauce, you won’t feel guilty sending it back, says Musante.

Diet dilemma #4: The servings are enormous

There’s no question that, these days, restaurant entrées are gigantic.

Dine-out trick: Ask for half-sizes or appetizer-size portions, or share a full one with your table, says Musante. “Try not to order the full entrée and expect to take half the food home to eat at another mealtime. Since it would be sitting ready-made in your fridge, you’re only inviting the temptation to pick at this food later — but it’s too high in calories to count as a snack.”