Living a healthy lifestyle doesn't mean that you have to stay at home to be able to make wise meal choices, says Marieke Loubser, in-house dietitian at Discovery Vitality.

"Although eating out can pose challenges to following a healthy diet, by applying a few simple guidelines you can enjoy the experience and still make healthy food choices."

Eating out can be a minefield for those who are health conscious or trying their hardest to maintain a healthy body weight.

There are a few potential problems one can encounter when eating out, the first being that you are not in control of preparing your own meal so you don't know how much butter, cream, sauces, etc have been added to your food.

Secondly, it may be difficult to make healthy choices when confronted by tempting, unhealthy alternatives.

Four healthy tips to keep in mind:

1. Try to be in control from the outset! Choose a restaurant that might assist you in eating healthy meals. A restaurant with an extensive menu may offer a variety of meals to select from, containing more healthy options.

2. Speak up! Ask for your food to be prepared with no added salt or sauces, or using low-fat techniques such as grilling or baking.

3. Implement portion control. Don't be afraid to share with a friend, or take left-overs home for meal later.

4. Avoid deep-fried and fatty foods, pastries and sugary foods. Rather opt for fish, skinless chicken and lean red meat, fresh produce and whole grain foods. Keep the portions of foods other than vegetables and salads small.

Loubser also points out that eating out should be an enjoyable and fun activity, and by implementing the abovementioned guidelines, it is possible to make wise food choices whilst dining out.

A multicultural guide to healthy restaurant eating

Loubser says there are some easy guidelines to follow when eating out, no matter whether you are in the mood for Italian or Thai food...

Italian

Do: Try 'modern' or Northern Italian cuisine that relies on grilling instead of frying, and features lots of fish options and fewer creamy sauces. Choose pasta dishes made with tomato-based sauces. Enjoy minestrone soup or a fresh green salad with dressing on the side in place of a heavy appetizer. Choose wholewheat pasta if available, or ask for a bed of wilted greens instead of pasta.

Don't: Avoid antipasti (fatty sausage and cheeses), buttery rolls, fatty meats, cheese sticks and garlic bread.

Greek

Do: Order Greek salad with dressing on the side. Choose flame grilled meat rather than fried alternatives, or choose a vegetarian option. Choose gyros made with lean meats.

Don't: Avoid moussaka (a baked meat and cheese dish which is very high in fat), and spanakopita (phyllo pastries with spinach and feta/ricotta cheese).

Middle Eastern

Do: Tabouleh (bulgur and parsley salad) is a healthy choice. Choose grilled chicken or other lean meat kebab, rather than fatty red meat.

Don't: Hummus, olives and oil-based eggplant salads are all made with healthy fats, but should be eaten in moderation.

Indian

Do: Choose tandoori or 'dry' sizzling dishes, plain boiled rice and dhall. Many dishes are high in ghee (clarified butter). Ask your waiter for non-ghee alternatives.

Don't: Avoid sauces, as well as fried rice and deep-friend breads.

Mexican

Do: Enjoy fajitas with extra vegetables, water-cooked beans, lean grilled chicken, a small amount of guacamole and salsa. Limit flour tortillas or ask your waiter for corn tortillas, which are lower in kilojoule and fat. Gazpacho, seafood broth-based soups and soft tacos with lean meat or fish are all good choices. Grilled seafood is healthy, but avoid butter-based sauces.

Don't: Avoid fully loaded burritos, refried beans that aren’t vegetarian, hard tacos, quesadillas and enchiladas. Go easy on high-fat cheeses, sour cream and guacamole.

Chinese

Do: Build your meal around boiled (instead of fried) rice or noodles, to lower the fat content and stir-fry vegetables. Ask for brown rice and chicken breast (instead of thigh meat) if possible.

Don't: Avoid deep-fried spring or egg rolls, sweet and sour pork/chicken or fried rice. Share or avoid high-kilojoules and deep-fried dishes.

Japanese and Korean

Do: Sushi is a health-conscious choice. Start with edamame, a small green salad or miso soup. Ask for brown rice, if available, and choose a mix of sashimi, nigiri, and rolls to limit the amount of rice you eat.

Don't: Many items, especially meats, are based around soy sauce and are high in sodium. Limit 'special rolls' made with high-fat cream cheese or tempura (deep-fried fish, veggies, or whole rolls). Limit thick, sweet sauces.

Thai, Burmese, Vietnamese, Malay

Do: These fish and seafood-based cuisines, with an emphasis on lots of fresh vegetables are good choices. Try tofu, and ask for it to be steamed, not fried.

Don't: Avoid Pad Thai, a traditional noodle dish that is high in fat, or have a smaller portion. Avoid too much coconut milk in rich curries and soups.

Vegetarian:

Do: An excellent choice for the health-conscious restaurant consumer.

Don't: Avoid high-fat cheeses and cream sauces, or anything deep-fried.

Steakhouses

Do: Ask for trimmed cuts of meat. Ask for smaller portions, share, or take home at least half your dish. Have a salad with dressing on the side to start your meal.

Don't: Avoid high fat cuts of meat and large portions. Avoid high fat appetizers such as creamy dips, fried calamari or other fried offerings. Avoid 'loaded' potatoes — ask for steamed broccoli and salsa toppings instead of sour cream, bacon and cheese.