Reality check, some restaurants are better than others for low fat and fresh foodchoices.  Fortunately, many restaurants, even local places, have web sites with menu information. Make the effort to check it out before you go.  When you arrive, ask questions about how an item is prepared. Request that your food be served without gravy or have it grilled instead of fried.

Ask for a second vegetable or small salad in place of potatoes or rice. You are not being difficult. If you were severely allergic to these foods, you would not hesitate to ask for these changes.  Consider that you are “allergic” to the damaging factors of excess weight so you can’t afford to take the menu item as is. You don’t have to go to Burger King to “have it your way”.  By the way, that’s not a healthy option, unless you plan to order water.