Going out to restaurants is a big part of the way we entertain ourselves and socialize with friends nowadays. In that environment, Manning says, we can get distracted and over-eat very easily, without meaning to.

现如今，去餐厅吃饭是很常见的娱乐和社交方式。这种情况下，我们很容易不知不觉就吃太多，即使本意并非如此。

3. Go for the small plates trend.

3、选择小盘子装食物

Some intriguing studies suggest that smaller portions of food actually help us feel fuller, faster than big portions of just one meal.

一些有趣的研究表明，同样的份量，用小盘子装食物会让我们感觉比用大盘子装吃得更饱、更满足。

4. Skip heavy sauces.

4、拒绝浓油赤酱

Sauces like alfredo, bolognese, vodka and teriyaki sauces are loaded with saturated fat and added sugar, two nutrients that Americans should try to eat less of.

奶油芝士酱、番茄肉酱、伏特加和照烧酱中充满丰富的脂肪和过多的糖，这两种成分是人们应该少吃的。

5. Consider the cooking methods.

5、慎重考虑烹调方式

Manning advises readers to avoid one-pot meals or stews. You can't really tell what's in that stew. And avoid fried foods to keep fat consumption down.

小编建议大家避免选择混合在一锅里的食物或是炖菜。你无法得知这些炖菜里到底放了什么。还有，避免油炸食品，以降低脂肪摄入。

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