Has anyone else noticed that it’s much harder than it used to be to make healthy choices in restaurants? Not only are portions bigger, they are packed with saturated fat and sodium, and have more add-ons than previously. Appetizers are pressed on customers, and sugary sodas have free refills. How hard is it to eat well when you are eating out?

First, keep in consideration that most active adults should eat approximately 2,000 calories per day, and no more than 20 grams of saturated fat and 1,500 milligrams per day of sodium (depending, of course, upon health conditions). Many restaurants offer entrees that outdo all of these recommendations – in one dish.

Take this example: On the Border Mexican Grill and Cantina, with branches all over the United States, offers Double Stacked Club Quesadillas: a combination of a club sandwich and quesadilla, “stacked with fajita chicken, cheese, crumbled bacon, fresh avocado… sour cream… and ranch dressing.” This entree has a total of 1,860 calories, 3,440 milligrams of sodium, and 52 grams of saturated fat! Their Ranchiladas, “fajita steak topped with ranchero sauce and Jack cheese” which come with two cheese enchiladas, Mexican rice, and beans with cheese contain 1,870 calories, 3,810 milligrams of sodium, and 46 grams of saturated fat. If you add a large soda, you’re past the recommended daily allowance of calories for the day in just one meal! Without a dessert or an appetizer!

Uno Chicago Grill outdoes them, however, with an appetizer that tops 2000 calories! Pizza Skins, a combination of pizza crust, mozzarella cheese, mashed potatoes, bacon, cheese, and sour cream, has 2,050 calories! This appetizer – meant to get you ready for your main meal – also includes 3,140 milligrams of sodium and 48 grams of saturated fat. And this comes before the meal!

Burgers have gotten bigger, as well. The Ruby Tuesday Colossal Burger contains 1,940, before you includes the fries or the sauce on the side. It has a total of 141 grams of fat! The same restaurant offers a healthy-sounding dish: Fresh Chicken & Broccoli Pasta. Many people would assume that this dish contains less than the actual 2,060 calories which it does have – without a beverage, garlic toast, or dessert!

Next, take the desserts into consideration. The Cheesecake Factory’s Chris’s Outrageous Chocolate Cake, for example, contains 1,380 calories – in one slice. This one slice also offers 32 teaspoons of sugar and 33 grams of saturated fat. This is more fat and calories than two quarter pounders – just in your dessert. Cold Stone Creamery is not much better. The large sized “Founder’s Favorite” includes 14 ounces of ice cream, brownies, pecans, caramel, and fudge, for a total of 1,740 calories and 48 grams of saturated fat.

In addition to the changes in meals, Americans’ way of thinking about eating has also changed. It’s not enough now to just order an entree and a beverage. Now people tend to order beverages that have unlimited refills, appetizers, entrees, sides, and desserts. While the portion sizes go up, we continue to clean our plates – because who wants to waste food?

So what can we do to stay healthy in the midst of the calorie explosion? Start by being aware. Just knowing that you have to watch out for yourself in a restaurant is a good start. Check out what exactly restaurants have to offer at sites like HealthyDiningFinder.com. Don’t be afraid to ask your server if you can have a certain item prepared light, or grilled. Ask for sauces on the side so that you can control the amount that you put on the food, and substitute vegetables for fries when possible.

One very simple, but often overlooked, way to reduce the amount of calories you take in when eating out is to drink water or unsweetened iced tea. Sodas and alcoholic drinks are packed with calories, and many people drink more than one serving with a meal.

Think about sharing – share a dessert or appetizer instead of getting one for yourself. If no one wants to share, take the rest of your meal home! You’ve just gotten lunch and dinner for the price of one meal, and you’re saving your health!

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