BALTIMORE — Eating out has become a national pastime and, all too often, a nutritional disaster.

Love Italian food? A plate of fettuccine Alfredo can cost you about 1,500 calories. Mexican? A taco salad is 1,100 calories. But nutritionist Hope Warshaw says that all of those restaurant meals don't have to add up to extra pounds. "Today, food is available 24-7 — it is omnipresent," says Warshaw, author of "Eat Out, Eat Right: A Guide to Healthier Restaurant Eating."

Rather than telling people to avoid restaurants, Warshaw's book helps them to navigate menus and to make healthy choices, even in restaurants that are not typically known for their healthful offerings.

Based on eating trends, consumers need all the help they can get. The National Restaurant Association predicts that the number of restaurants in the United States will grow to nearly 900,000 this year, an increase of almost 80 percent from 1972. The association also says that 46 percent of Americans' food dollars are spent in restaurants, and that adults eat out an average of 5.4 times a week.

Warshaw says diners need a game plan when eating out. Her strategies include controlling food portions, knowing the caloric content of menu items and substituting nutritious side dishes for unhealthy ones. Armed with these and other techniques, she believes, you can find a healthy meal almost anywhere.

Among Warshaw's tips:

Control portion sizes by ordering half orders or splitting entrees with a dining partner. Or ask for a to-go box at the start of the meal and wrap up the portion you don't want to eat.

Learn nutritional information. Fast-food chains often provide such information on their Web sites. For sit-down restaurants, check out www.calorieking.com in advance to look up nutritional information on various foods.

Ask questions about preparation changes. Sometimes restaurants will substitute fruit or vegetables for a fries or other starchy side orders. Ask if an entree can be broiled instead of fried to cut down on calories.

Watch what you drink. Drink plenty of water or order tea without sugar.

Warshaw notes that dieting shouldn't take all the fun out of eating. "Food is to be enjoyed," she says. "We need to find a balance between doing things that are healthful and doing the things that we love."

Here are some sample suggestions on How to Order when eating out at some speciality restaurants.

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