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From deli to Tex-Mex, here are dining-out choices that won't do in your diet

Pork fried rice, taco supreme, cheeseburger all the way …. no matter what kind of restaurant you like, chances are that its menu is loaded with diet-busting options.

And since Americans eat almost 24% of our meals at restaurants, according to the National Restaurant Association, making poor choices when we eat out can really wreak havoc on our waistlines.

The good news is that, armed with a little knowledge, you can put together a healthier meal at almost any restaurant.

"Good choices consist of meals that have lots of fruits and veggies, lean fish or chicken, lean cuts of meat, veggie-based sauces instead of cream sauces -- there are always healthy options on every restaurant menu," says Sheila Cohn, RD, a spokesperson for the National Restaurant Association.

Experts took us through a range of menus, from deli fare to Italian, for a step-by-step guide to dining out light.

The Delicatessen

"The benefit of a deli-type restaurant is that you have more control over what you eat," says Rick Hall, RD, of Phoenix. "Often, a deli gives you the option to build your own sandwich, so you can choose whole-wheat bread, rye, or pumpernickel -- something that's not just pure white bread."

Beyond the bread, be careful of the meats and cheeses.

"As far as the meat goes, a lot of the deli meats can be high in salt, so sodium can be a concern," says Hall, who is a lecturer at Arizona State University on nutrition issues. "Pepperoni, salami, genoa ... these tend to be high in fat and salt, and cheeses tend to be high in fat, so go easy on these, and opt for the low-fat turkey or even low-fat ham."

Then, start adding veggies.

"When you are building a sandwich, choose high amounts of veggies, like tomatoes, cucumbers, green peppers, and red peppers, which add a lot of nutrients," says Hall. "And for condiments, skip the mayo and go for mustard or a small amount of olive oil and vinegar, maybe with a little pepper for spice."

"I've been to China," says Hall. "I've eaten a typical Chinese diet, and it's nothing like we have here in America. It's high in rice, and it's high in vegetables, but not high in sugary sauces."

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