Don't OD on Olive Oil You feel oh-so-virtuous   dipping your bread in olive oil, but dunking can be a waistline wrecker. It's   still all fat and it's calorie dense, and bread soaks it up like a sponge. Dip   and devour two slices and you'll be at around 380 calories, or 75% to 90% of   what most women should have for the whole meal. Butter is easier to keep track   of (a thumbnail-size pat is about 45 calories), but it contains saturated fat.   Solution: Go with heart-healthy extra-virgin olive oil, but add balsamic vinegar   to cut fat and calories and boost flavor.

Beware 'Small' Plates When tapas made their way   to the States, they became supersized—and, often, super-fried: An order of patatas   bravas (fried potatoes with spicy mayo) weighs in at around 500 calories. Even   lighter-seeming pesto shrimp and avocado crostini can run 640 calories per order.   Plus, with tapas, most people don't feel full because they're not sitting down   to an actual meal. Psychologically, they don't fill you up as much. Ditto the   little plates at Mediterranean or Korean restaurants. They're all calorie bombs.   Solution: Look for the word grilled. And when ordering two appetizers instead   of an entrée, make sure one is protein and one is veggies, so you feel satisfied   and don't splurge on a third (less wholesome) mini dish.

Don't Trust the Chef You care about calories.   We care about calories. That chef in the kitchen? The default method to make   food taste better is to add more fat and salt. Solution: Before ordering, ask,   "Is there cream or butter in this dish?" Don't trust the menu description, because   it rarely mentions the full prep.

Ask for Plain Veggies Steamed veggies will never   be a total disaster. (You're getting fiber and antioxidants, after all!) Still,   top chefs often finish them in a sauté pan with a slick of butter or oil to   amp up flavor. The latest craze with veggies and salads is to toss them with   bacon or bacon drippings... without mentioning it on the menu. Solution: Order   everything using the code word for un-fooled-around-with: dry. That way you   can control your calorie count. And keep in mind that vegetables with a soft   interior—eggplant and mushrooms—absorb more fat than root vegetables like sweet   potatoes and parsnips.

Don't Fall for Looks Gorgeously plated meals may   look fabulous, but they can make you underestimate how much food is in front   of you. A large serving suddenly looks teensy on a huge platter or piled up   high. Starters like that Tex-Mex guilt trip known as Seven-Layer Bean Dip or   desserts such as cobbler served in a Mason jar make it hard to figure out how   much you're actually eating. Solution: Do a proper-portion check. Lean protein   should be no bigger than your smartphone; a serving of carbs should be the size   of your fist, much smaller than the average pasta entrée. "Even if it doesn't   say so on the menu, most restaurants will do any pasta entrée as an appetizer