Bangalore: An important part of the urban lifestyle is eating out.

Every weekend you see families, couples and singles at restaurants, pubs and food courts.

For the "weight watcher", such occasion offers the temptation to skip calorie counting, "for just one evening".

Nutritionist Uma Vasudev says that while an occasional binge can be made up by abstention later, you can choose low-fat, low-calorie options at most good restaurants.

You can also follow the typical Indian tradition of ordering several side dishes to be shared among all. It becomes easier to help yourself to a smaller portion than when you are being served by a waiter. "Scan the menu carefully; upmarket restaurants describe what goes into a dish... you can avoid fried ones or opt for leaner versions. Or if ordering several items, show your preference for the least fattening dish. Generously keep passing around the other items,'' she says.

Roasted or tandoori items are usually less fattening than deep fried ones or those swimming in rich gravy.

A piece of tandoori chicken or fish has low calories than fried fish or chicken. Choose meat with as little fat as possible.

Go easy on potatoes and opt for roti than butter nan. Another way to satisfy those hunger pangs without adding kilos may be to order a variety of salads, asking for the dressing to be kept separately. Raithas, though made with curd, are less fattening than most fried stuff. Paneer is safer than butter and most oils, she says.

Temptation becomes stronger when it comes to ordering or going to the dessert spread. So many goodies to choose from, and so many calories to calculate. "The general rule while eating out is to stop just before you start feeling the waist band of your trousers or salwar becoming rather tight. Try to enjoy the pleasant company and conversation more than the food, however attractive the items are. Eating out need not mean a setback to your weight reducing resolution,'' she says.

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