News of an obesity epidemic does not seem to have reached America’s chain restaurants. The good news is that more chains are publishing nutrition information online, prompted in part by threat of government legislation. It might be a shot that Ruby Tuesday’s Colossal Burger has more than a day’s worth of calories and fat, weighing in at a whopping 2014 calories and 141 grams of fat.

To limit the damage without curbing your enjoyment during your next restaurant visit follow the following tips:

Customize Your Meal

Many entrees will fit into a heart-healthy diet if prepared with low-fat ingredients and less salt. Restaurant chains will usually allow you to skip mayo, substitute skim milk for whole, ask for no salt and limit dressings and sauces or serve them on the side. There are more menu items for vegetarians, diners cutting carbs or fat, and offer gluten-free meals. Even Cracker Barrel, not known to be the healthiest of restaurants, offers Egg Beaters and sugar free syrup. Red Robin Gourmet Burgers lets you customize your burger down to the amount of meat and calculate its nutritional profile. Regardless of where you go, ask that steak be trimmed of excess fat and that skin be removed from poultry. Drink iced tea instead of soda and substitute fries for vegetables.

Don’t Over do it

The easiest way to accomplish this while still having a delicious meal is to split an entree with a dinner partner. If eating alone, make a point to leave some for a doggie bag or order a soup or appetizer for your meal. There are even some chains that offer smaller portions at lower prices and others offer a line of food with lower calories.

Know the Menu Jargon

When you see the words au gratin, battered, creamy, crispy, crusted, fired, mashed, sauteed or stuffed, it usually means high calorie and fattening. Better to go for words like baked, blackened, broiled, poached, roasted or steamed. Avoid fatty sauces/oil/butter and ask for it dry, au jus or topped with citrus, salsa or vegetables.

Avoid Temptation

Pre-meal breads and bread sticks can be upwards of 150 calories a piece and who can stop at just one? If your chosen chain offers these pre-meal freebies, ask for smaller portions, better yet, keep them off the table. If you have a sweet tooth, order fruits or sherbet. If you still have to have your favorite desert, spit it!

These few common sense tips should help you reduce the fat yet allow you to still have an enjoyable time during your next restaurant visit.