By Hollie W. Best/The (Monroe, La.) News-Star

Did you know that Americans eat one out of every three meals away from home? Eating in restaurants can create a roadblock to maintaining your healthy diet. Eating out regularly can make it hard to avoid extra fat, calories and salt. It's also tough to maintain adequate fiber intake. Restaurant meals often include too much fat, salt or sugar, and portions are almost always larger than normal. Fast food usually means fried foods with super-sized portions.

However, there is a bright side to eating out. More and more restaurants are offering healthier choices. So eating right when eating out can be part of a healthy diet, especially when menu items are chosen carefully.

• Turkey and lean roast beef are good meat choices.

• Add lettuce, tomatoes, onions and mustard for condiments. They add flavor without lots of fat and calories.

• Avoid tuna, chicken and egg salads, because they are not likely to use low-fat mayonnaise.

• Avoid fried anything.

• Avoid buffets or smorgasbords when possible. Do not give in to the temptation to "eat all you can."

• Beware of topping burgers with cheese, special (mayonnaise-based) sauce and bacon - they add fat and calories.

• A baked potato can be a healthy option, however beware of sour cream and butter.

• Salads with plenty of fresh fruits and vegetables and lighter dressings will be better than salads with croutons, cheeses, meats and heavy dressings.

• Ask for sauces and dressings on the side, so you can control the amount you eat.

• Watch portion sizes. Portion sizes at restaurants are usually double or triple what a person would normally eat.

• Pasta can be a good choice if you choose wisely. Avoid creamy or oily sauces and "filled" pasta such as ravioli, tortellini or wonton.

• Avoid items that are described as crispy or golden.

• Opt for steamed, poached, broiled, baked, grilled, roasted, stir-fried or lightly sauteed foods.

• Choose soups in broth or tomato bases.

• Always choose a vegetable side dish with your meal if possible.

• Beware of coffee drinks. They can be full of fat and calories. Try flavored coffees or drinks made with skim milk and sugar-free syrups. Ask for a skinny sugar-free vanilla latte.

• More restaurants are offering healthier choices, often identifying these items on the menu with a little heart as a symbol of being "heart healthy." Select items from a "heart smart" menu if the restaurant has one.