Who doesn’t love dining out? With so many top-notch restaurants in the Atlanta area it can be hard to resist, but why should you. Health Initiatives (HI) is focused on improving your relationship with food using an intuitive eating approach. Research shows that diets don’t work. Intuitive eating discusses several different principles including discovering the satisfaction factor. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it is much easier to decide when you’ve had “enough.” With this principle in mind, we spoke to HI dietitians, Amber Johnson, and Leah Galante to create a guide to eating well while eating out with an intuitive approach in mind.

1. Plan Ahead

These days, you can find healthful foods almost everywhere. Many restaurants have their menus online — some with nutrition information readily available. You'll be able to choose the destination with the most appropriate options for yourself and go in ready to order the best meal and ask for substitutions where necessary.

Make a commitment to eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Faster eaters can easily eat past fullness, while slower eaters tend to be more satisfied.

2. Remember the Plate

Be deliberate when ordering. Balance your meal by including healthful selections from all the different food groups such as lean protein foods, calcium-rich foods, fruits, vegetables, and whole grains. For sandwich toppings, go with veggie options including lettuce, tomato, avocado, and onion; if using condiments, choose ketchup, mustard, relish or salsa.

Round out your meal by considering healthier side dishes, such as a side salad, baked potato or fruit. Boost the nutritional value of your baked potato by topping it with vegetables, salsa or chili.

3. Add to Your Meal

Think eating healthfully is all about what you can't eat? Focus on what healthy items you can add to your plate instead of only what foods to avoid. Look for whole-grain bread, pasta, and sides; opt for foods with healthy fats such as olive oil, avocados, nuts, and seeds; be sure to order lots of fruits and veggies; and go for lean meats or plant-based proteins like tofu, beans, and lentils..

4. Don't Go Overly Hungry

You sit down ravenous, and before you know it you've eaten several portions of bread or chips before your main meal arrives. If you're hungry before you leave for the restaurant, enjoy a snack such as a piece of fruit or a small portion of nuts. Or, at the restaurant, order a cup of broth-based soup or small salad before your entrée arrives.

5. Watch for the Wording

The way a dish is described on a menu can give you clues to how it's prepared. Look for words including "grilled," "broiled" or "steamed," meaning the food is cooked with moderate amounts of fat, and be mindful of dishes with descriptions such as "fried," "breaded," "smothered," "alfredo," "rich" and "creamy."

6. Ask, Ask, Ask

Don't be afraid to ask your server to help you healthy-up your meal. For example, you could ask for a salad in place of the usual fries or chips with a meal. You can also ask for items to be prepared with less oil or cheese, ask the server to take away the bread basket and serve salad with dressing on the side and request an appetizer portion of the main meal.

You can even often order "off-menu" — for example, ask what vegetarian dish the chef can prepare for you or if it's possible to make grilled chicken and steamed vegetables. Many restaurants are happy to comply. View the menu as a list of all the available options you can use to build the meal you want!

“If you enjoy dining out, don't think you have to stop if you want to choose more healthful options. With some preparation and savvy substitutions, you can order meals that are as nutritious as the ones you prepare at home,” said Johnson. For more information on intuitive eating go to healthinitiatives.gatech.edu/intuitive-eating.